Program Description
Mustard mango phonk
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2025 11:15
- Last EditedJul 28, 2025 11:33

Summary
Unleash your inner athlete with the Gatorade Bottle program, an 8-week journey designed to build explosive strength and agility. Comprising four days of intense workouts each week, this program focuses on bodyweight and barbell exercises that target your entire body. From single-leg bounds to power cleans, you'll develop power and endurance while mastering essential movements. Get ready to elevate your performance and transform your fitness with this dynamic, full-gym routine!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
4
5 reps
80%
5
Chin-Up (Weighted)
4
5 reps
80%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
4
5 reps
80%
8
Trap Bar Deadlift
4
5 reps
80%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Nordic Curl
2
15-20 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Standing Calf Raise
2
8-10 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Plyometric Push Up
3
4 reps
-
3
Push Press (Barbell)
4
2 reps
-
4
Bench Press (Barbell)
3
3 reps
85%
5
Chin-Up (Weighted)
3
3 reps
85%
6
Incline Bench Press (Smith Machine)
2
8-10 reps
-
7
Pendlay Row
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Preacher Curl (Machine
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
10 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Single Leg Bounds
3
4 reps
-
5
Weighted Squat Jump
3
5 reps
-
6
Power Clean
4
2 reps
85%
7
Bulgarian Split Squat (Barbell)
3
3 reps
85%
8
Trap Bar Deadlift
3
3 reps
85%
9
Hip Flexor Raise (Cable)
2
8-10 reps
-
10
Single Leg Romanian Deadlift
2
8-10 reps
-
11
Standing Calf Raise
2
8-10 reps
-
12
Decline Crunch (Weighted)
2
15-20 reps
-
13
Nordic Curl
2
15-20 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Med Ball Slam3 Sets
4 Reps
-
2
Plyometric Push Up3 Sets
4 Reps
-
3
Push Press (Barbell)4 Sets
2 Reps
-
4
Bench Press (Barbell)4 Sets
5 Reps
80%
5
Chin-Up (Weighted)4 Sets
5 Reps
80%
6
Incline Bench Press (Smith Machine)2 Sets
8-10 Reps
-
7
Pendlay Row2 Sets
8-10 Reps
-
8
Single Arm Tricep Extension (Cable)2 Sets
8-10 Reps
-
9
Preacher Curl (Machine2 Sets
8-10 Reps
-
10
Lateral Raise (Cable)2 Sets
8-10 Reps
-
Day 2
1
Pogo Hop3 Sets
10 Reps
-
2
Depth Jumps3 Sets
2 Reps
-
3
BSS Jump3 Sets
4 Reps
-
4
Single Leg Bounds3 Sets
4 Reps
-
5
Weighted Squat Jump3 Sets
5 Reps
-
6
Power Clean4 Sets
2 Reps
85%
7
Bulgarian Split Squat (Barbell)4 Sets
5 Reps
80%
8
Trap Bar Deadlift4 Sets
5 Reps
80%
9
Hip Flexor Raise (Cable)2 Sets
8-10 Reps
-
10
Single Leg Romanian Deadlift2 Sets
8-10 Reps
-
11
Nordic Curl2 Sets
15-20 Reps
-
12
Decline Crunch (Weighted)2 Sets
15-20 Reps
-
13
Standing Calf Raise2 Sets
8-10 Reps
-
14
Hanging Leg Raise3 Sets
6-8 Reps
-
Day 3
1
Med Ball Slam3 Sets
4 Reps
-
2
Plyometric Push Up3 Sets
4 Reps
-
3
Push Press (Barbell)4 Sets
2 Reps
-
4
Bench Press (Barbell)3 Sets
3 Reps
85%
5
Chin-Up (Weighted)3 Sets
3 Reps
85%
6
Incline Bench Press (Smith Machine)2 Sets
8-10 Reps
-
7
Pendlay Row2 Sets
8-10 Reps
-
8
Single Arm Tricep Extension (Cable)2 Sets
8-10 Reps
-
9
Preacher Curl (Machine2 Sets
8-10 Reps
-
10
Lateral Raise (Cable)2 Sets
8-10 Reps
-
Day 4
1
Pogo Hop3 Sets
10 Reps
-
2
Depth Jumps3 Sets
2 Reps
-
3
BSS Jump3 Sets
4 Reps
-
4
Single Leg Bounds3 Sets
4 Reps
-
5
Weighted Squat Jump3 Sets
5 Reps
-
6
Power Clean4 Sets
2 Reps
85%
7
Bulgarian Split Squat (Barbell)3 Sets
3 Reps
85%
8
Trap Bar Deadlift3 Sets
3 Reps
85%
9
Hip Flexor Raise (Cable)2 Sets
8-10 Reps
-
10
Single Leg Romanian Deadlift2 Sets
8-10 Reps
-
11
Standing Calf Raise2 Sets
8-10 Reps
-
12
Decline Crunch (Weighted)2 Sets
15-20 Reps
-
13
Nordic Curl2 Sets
15-20 Reps
-
14
Hanging Leg Raise3 Sets
6-8 Reps
-