logo
BoostcampPNG

Power-Explosive

by Tyler F.
8 athletes joined

Program Description

Strength and explosive focused program built for athletes looking for speed and power along with overall strength.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jun 06, 2024 10:45
  • Last Edited
    Sep 04, 2024 03:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Single Arm Pushdown
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Overhead Tricep Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Pushdown
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Skull Crusher
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Single Arm Pushdown
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Overhead Tricep Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Pushdown
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Skull Crusher
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Single Arm Pushdown
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Overhead Tricep Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Pushdown
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Skull Crusher
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Single Arm Pushdown
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Overhead Tricep Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Pushdown
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Skull Crusher
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Single Arm Pushdown
1
1
1
1
8 reps
8 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Overhead Tricep Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Pushdown
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Pec Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Skull Crusher
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Deadlift (Barbell)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Shrug (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Upright Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Deadlift (Barbell)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Pushdown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3 reps
RPE 8
2
Hang Snatch
3
3 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Power Snatch
3
3 reps
RPE 8
5
Sit Up
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm Pushdown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
10 Meter Sprint
1
2 reps
RPE 9
2
20 Meter Sprint
1
2 reps
RPE 9
3
30 Meter Sprint
1
2 reps
RPE 9
4
Box Jump
3
5 reps
RPE 8
5
Forward Jump
3
8 reps
RPE 8
6
Jump Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
5 Reps
@6
@7
@8
@9
8
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
5 Reps
@6
@7
@8
@9
9
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
5 Reps
@6
@7
@8
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
8 Reps
5 Reps
3 Reps
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
8 Reps
5 Reps
3 Reps
@7
@8
@9
5
Standing Calf Raise
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 4
1
Hang Clean
3 Sets
3 Reps
@8
2
Hang Snatch
3 Sets
3 Reps
@8
3
Power Clean
3 Sets
3 Reps
@8
4
Power Snatch
3 Sets
3 Reps
@8
5
Sit Up
3 Sets
12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 5
1
10 Meter Sprint
1 Set
2 Reps
@9
2
20 Meter Sprint
1 Set
2 Reps
@9
3
30 Meter Sprint
1 Set
2 Reps
@9
4
Box Jump
3 Sets
5 Reps
@8
5
Forward Jump
3 Sets
8 Reps
@8
6
Jump Squat
3 Sets
12 Reps
@8