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Power-Explosive
by Tyler F.
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
Jun 06, 2024 11:52
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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
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
6
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
9
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 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
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
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
6
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
9
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 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
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
Day 2
1
Squat (Barbell)
3 Sets
1 Reps
@10
2
Bench Press (Barbell)
3 Sets
1 Reps
@10
3
Deadlift (Barbell)
3 Sets
1 Reps
@10
Day 1
1
Light Jog
1 Set
15 mins
@6
Day 3
1
Light Jog
1 Set
15 mins
@6
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
6
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
9
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 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
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
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
6
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
9
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 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
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
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
6
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
7
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
9
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 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
Day 1
1
Light Jog
1 Set
15 mins
@6
Day 2
1
Squat (Barbell)
3 Sets
1 Reps
@10
2
Bench Press (Barbell)
3 Sets
1 Reps
@10
3
Deadlift (Barbell)
3 Sets
1 Reps
@10
Day 3
1
Light Jog
1 Set
15 mins
@6
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9