Program Description
Strength and explosive focused program built for athletes looking for speed and power along with overall strength.
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Powerlifting, Olympic Weightlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout150 minutes
- CreatedJun 06, 2024 10:45
- Last EditedSep 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.
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 Crusher1 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 Pushdown1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
5 Reps
@6
@7
@8
@9
Day 2
1
Lat Pulldown1 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 Curl1 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 Extension2 Sets
2 Sets
2 Sets
8 Reps
5 Reps
3 Reps
@7
@8
@9
4
Leg Curl2 Sets
2 Sets
2 Sets
8 Reps
5 Reps
3 Reps
@7
@8
@9
5
Standing Calf Raise3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 4
1
Hang Clean3 Sets
3 Reps
@8
2
Hang Snatch3 Sets
3 Reps
@8
3
Power Clean3 Sets
3 Reps
@8
4
Power Snatch3 Sets
3 Reps
@8
5
Sit Up3 Sets
12 Reps
@8
6
Leg Raise (Captain's Chair)3 Sets
10 Reps
@8
Day 5
1
10 Meter Sprint1 Set
2 Reps
@9
2
20 Meter Sprint1 Set
2 Reps
@9
3
30 Meter Sprint1 Set
2 Reps
@9
4
Box Jump3 Sets
5 Reps
@8
5
Forward Jump3 Sets
8 Reps
@8
6
Jump Squat3 Sets
12 Reps
@8