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BoostcampPNG

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by Jude C.

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 14, 2025 11:22
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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
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Kettlebell Swing
3
6 reps
-
8
Trap Bar Deadlift
4
5 reps
80%
9
Front Squat (Barbell)
4
5 reps
80%
10
Lateral Lunge (Weighted)
3
8-10 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
12
Nordic Curl
3
6-8 reps
-
13
Standing Calf Raise
3
6-8 reps
-
14
Hanging Leg Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
3 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
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
7
Single Arm Row (Dumbbell)
3
8-10 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
9
Bicep Curl (Cable)
2
8-10 reps
-
10
Lateral Raise (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Bounds
3
4 reps
-
2
Depth Jumps
3
2 reps
-
3
BSS Jump
3
4 reps
-
4
Broad Jump
3
4 reps
-
5
Single Leg Pogo Hop
3
10 reps
-
6
Power Clean
4
2 reps
85%
7
Trap Bar Deadlift
3
3 reps
85%
8
Front Squat (Barbell)
3
3 reps
85%
9
Lateral Lunge (Weighted)
3
8-10 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
11
Nordic Curl
3
6-8 reps
-
12
Standing Calf Raise
3
6-8 reps
-
13
Hanging Leg Raise
3
6-8 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Single Leg Bounds
3 Sets
4 Reps
-
2
Depth Jumps
3 Sets
2 Reps
-
3
BSS Jump
3 Sets
4 Reps
-
4
Broad Jump
3 Sets
4 Reps
-
5
Single Leg Pogo Hop
3 Sets
10 Reps
-
6
Power Clean
4 Sets
2 Reps
85%
7
Kettlebell Swing
3 Sets
6 Reps
-
8
Trap Bar Deadlift
4 Sets
5 Reps
80%
9
Front Squat (Barbell)
4 Sets
5 Reps
80%
10
Lateral Lunge (Weighted)
3 Sets
8-10 Reps
-
11
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
12
Nordic Curl
3 Sets
6-8 Reps
-
13
Standing Calf Raise
3 Sets
6-8 Reps
-
14
Hanging Leg Raise
3 Sets
6-8 Reps
-
Day 1
1
Med Ball Slam
3 Sets
3 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
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
7
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
9
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
10
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Single Leg Bounds
3 Sets
4 Reps
-
2
Depth Jumps
3 Sets
2 Reps
-
3
BSS Jump
3 Sets
4 Reps
-
4
Broad Jump
3 Sets
4 Reps
-
5
Single Leg Pogo Hop
3 Sets
10 Reps
-
6
Power Clean
4 Sets
2 Reps
85%
7
Trap Bar Deadlift
3 Sets
3 Reps
85%
8
Front Squat (Barbell)
3 Sets
3 Reps
85%
9
Lateral Lunge (Weighted)
3 Sets
8-10 Reps
-
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
11
Nordic Curl
3 Sets
6-8 Reps
-
12
Standing Calf Raise
3 Sets
6-8 Reps
-
13
Hanging Leg Raise
3 Sets
6-8 Reps
-
Day 3
1
Med Ball Slam
3 Sets
3 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
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
7
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
9
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
10
Lateral Raise (Cable)
2 Sets
8-10 Reps
-