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Rugby/basketball 5 day split

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Program Description

Get stronger for rugby/basketball szn

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 06, 2025 07:03
  • Last Edited
    Aug 06, 2025 07:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Pullover (Dumbbell)
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
7 reps
-
2
One Arm Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Farmer's Walk (Weighted)
4
-
7
Incline Fly Press (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
-
2
Box Jump
4
5 reps
-
3
Med Ball Slam
3
10 reps
-
4
Sprint
3
-
5
Trap Bar Deadlift
3
8 reps
-
6
Broad Jump
4
5 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
6 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
12 Reps
-
7
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 3
1
Overhead Press (Machine)
4 Sets
7 Reps
-
2
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
7
Standing Calf Raise
4 Sets
15 Reps
-
Day 4
1
T-Bar Row
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
-
7
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Power Clean
5 Sets
3 Reps
-
2
Box Jump
4 Sets
5 Reps
-
3
Med Ball Slam
3 Sets
10 Reps
-
4
Sprint
3 Sets
-
5
Trap Bar Deadlift
3 Sets
8 Reps
-
6
Broad Jump
4 Sets
5 Reps
-