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BoostcampPNG

Gatorade bottle

by Jude C.
2 athletes joined

Program Description

Mustard mango phonk

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 11:15
  • Last Edited
    Jul 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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Slam
3 Sets
4 Reps
-
2
Plyometric Push Up
3 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 Row
2 Sets
8-10 Reps
-
8
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
9
Preacher Curl (Machine
2 Sets
8-10 Reps
-
10
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Pogo Hop
3 Sets
10 Reps
-
2
Depth Jumps
3 Sets
2 Reps
-
3
BSS Jump
3 Sets
4 Reps
-
4
Single Leg Bounds
3 Sets
4 Reps
-
5
Weighted Squat Jump
3 Sets
5 Reps
-
6
Power Clean
4 Sets
2 Reps
85%
7
Bulgarian Split Squat (Barbell)
4 Sets
5 Reps
80%
8
Trap Bar Deadlift
4 Sets
5 Reps
80%
9
Hip Flexor Raise (Cable)
2 Sets
8-10 Reps
-
10
Single Leg Romanian Deadlift
2 Sets
8-10 Reps
-
11
Nordic Curl
2 Sets
15-20 Reps
-
12
Decline Crunch (Weighted)
2 Sets
15-20 Reps
-
13
Standing Calf Raise
2 Sets
8-10 Reps
-
14
Hanging Leg Raise
3 Sets
6-8 Reps
-
Day 3
1
Med Ball Slam
3 Sets
4 Reps
-
2
Plyometric Push Up
3 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 Row
2 Sets
8-10 Reps
-
8
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
9
Preacher Curl (Machine
2 Sets
8-10 Reps
-
10
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Pogo Hop
3 Sets
10 Reps
-
2
Depth Jumps
3 Sets
2 Reps
-
3
BSS Jump
3 Sets
4 Reps
-
4
Single Leg Bounds
3 Sets
4 Reps
-
5
Weighted Squat Jump
3 Sets
5 Reps
-
6
Power Clean
4 Sets
2 Reps
85%
7
Bulgarian Split Squat (Barbell)
3 Sets
3 Reps
85%
8
Trap Bar Deadlift
3 Sets
3 Reps
85%
9
Hip Flexor Raise (Cable)
2 Sets
8-10 Reps
-
10
Single Leg Romanian Deadlift
2 Sets
8-10 Reps
-
11
Standing Calf Raise
2 Sets
8-10 Reps
-
12
Decline Crunch (Weighted)
2 Sets
15-20 Reps
-
13
Nordic Curl
2 Sets
15-20 Reps
-
14
Hanging Leg Raise
3 Sets
6-8 Reps
-