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BoostcampPNG

Eagle Speed Phase 2

by Amadeo Z.

Program Description

Bench Pressing ! Pull Ups Heavier Faster Sprints Leaner Waist Visible upper abs High tolerance for Sports

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 10:50
  • Last Edited
    Dec 24, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Glutes
11.8%
Abs
11.3%
Hamstrings
10.5%
Front Delts
9.1%
Upper Back
6.9%
Triceps
6.4%
Chest
4.9%
Lats
4.9%
Biceps
3.9%
Rear Delts
3.9%
Other
2.9%
Calves
2.9%
Middle Delts
2.7%
Lower Back
2.7%
Adductors
1.7%
Forearms
1%
Cardio
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 6
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 6
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 6
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 6
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 6
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 6
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
2
2
3 reps
3 reps
2 reps
RPE 6
-
-
2
Safety Bar Squat
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
5
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
7
Shoulder YTWL
3
12 reps
-
8
Ab Wheel
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 6
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 6
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 6
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 6
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
5
3 reps
-
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Hip Thrust (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
5
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
6
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
7
Pallof Press
3
10 reps
-
8
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 6
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 6
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 6
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 6
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
1
3
5 reps
5 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Cardio
1
25 mins
RPE 8
5
Copenhagen Plank
1
2 mins
-
6
Hanging Leg Raise
3
10 reps
-
7
Side Plank
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
10 mins
RPE 6
Week 1
1 / 14 Weeks
Day 1
1
Box Jump
1 Set
2 Sets
2 Sets
3 Reps
3 Reps
2 Reps
@6
-
-
2
Safety Bar Squat
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
3 Reps
@7.5
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@8
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
-
5
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
7
Shoulder YTWL
3 Sets
12 Reps
-
8
Ab Wheel
3 Sets
8 Reps
-
Day 2
1
Med Ball Slam
5 Sets
3 Reps
-
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
3 Reps
@7.5
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@8
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
-
-
5
Landmine Press
1 Set
2 Sets
8 Reps
8 Reps
@8
-
6
Nordic Curl
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
7
Pallof Press
3 Sets
10 Reps
-
8
Straight Leg Calf Raise
2 Sets
1 Set
15 Reps
12 Reps
-
-
Day 3
1
Rear Foot Elevated Split Squat
1 Set
3 Sets
5 Reps
5 Reps
@7.5
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
-
-
3
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
-
-
4
Cardio
1 Set
25 mins
@8
5
Copenhagen Plank
1 Set
2 mins
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Side Plank
1 Set
2 mins
-
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Bike Ergometer cardiovascular
1 Set
10 mins
@6