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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 24, 2025 08:22

Summary

Unleash your inner athlete with this dynamic 10-week Rugby/Basketball 5-Day Split program, designed to enhance your strength, agility, and endurance. Each week, you'll tackle a variety of targeted exercises, including barbell squats, overhead presses, and explosive leg movements, all tailored to boost your performance on the field or court. With a full gym setup, you’ll engage in a mix of compound and isolation movements that challenge your entire body, ensuring you build functional strength and explosive power. Get ready to elevate your game and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Upper Back
11.2%
Chest
10.5%
Glutes
8.4%
Lats
8%
Front Delts
7.9%
Hamstrings
5.9%
Other
4.9%
Biceps
4.9%
Triceps
4.8%
Rear Delts
4.4%
Abs
4.1%
Middle Delts
3.6%
Lower Back
2.5%
Forearms
2.3%
Olympic
2.2%
Calves
1.8%
Adductors
0.7%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 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
Pullover (Dumbbell)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
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 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 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
-
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
Pullover (Dumbbell)
3 Sets
12 Reps
-
6
Chest Fly (Cable)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
-