Program Description
Throw the ball far
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Olympic Weightlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 31, 2025 03:10
- Last EditedSep 02, 2025 11:09
Summary
Unleash your inner athlete with the 6 Day a Week Thrower program, designed for serious lifters looking to enhance their strength and power over 12 weeks. This rigorous regimen combines barbell and bodyweight exercises, focusing on key lifts like squats, bench presses, and Olympic pulls to build explosive strength and muscle endurance. With six training days each week, you'll push your limits and achieve peak performance. Perfect for those ready to commit to their fitness journey and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.4%
Glutes
11%
Upper Back
9.3%
Abs
7.3%
Chest
7.3%
Lower Back
6.5%
Front Delts
6.1%
Triceps
5.8%
Olympic
5.8%
Other
5.4%
Hamstrings
4.8%
Middle Delts
3.5%
Lats
3.3%
Rear Delts
3.3%
Calves
2.3%
Adductors
0.9%
Biceps
0.6%
Forearms
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
4 reps
-
3
Clean Pull
5
3 reps
-
4
Leg Extension
3
8 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Barbell Row
4
8 reps
-
5
Face Pull
3
15 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
6
2 reps
-
2
Push Press (Barbell)
4
4 reps
-
3
Russian Twist (Dumbbell)
3
8 reps
-
4
Vertical Jump
4
3 reps
-
5
Broad Jump
4
3 reps
-
6
Med Ball Slam
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Front Squat (Paused)
5
4 reps
-
3
Good Morning
4
8 reps
-
4
Bulgarian Split Squat (Barbell)
2
10 reps
-
5
Straight Leg Calf Raise
4
15 reps
-
6
Cable Crunch
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Close Grip)
5
4 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Pec Deck (Machine)
3
6 reps
-
5
Seal Row
4
5 reps
-
6
Y Raise (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
2 reps
-
2
Clean Pull
4
4 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Vertical Jump
3
4 reps
-
5
Vertical Jump
3
6 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)2 Sets
3 Reps
-
2
Front Squat (Paused)5 Sets
4 Reps
-
3
Good Morning4 Sets
8 Reps
-
4
Bulgarian Split Squat (Barbell)2 Sets
10 Reps
-
5
Straight Leg Calf Raise4 Sets
15 Reps
-
6
Cable Crunch4 Sets
5 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
3 Reps
-
2
Incline Bench Press (Barbell)3 Sets
5 Reps
-
3
Dip (Weighted)3 Sets
6 Reps
-
4
Barbell Row4 Sets
8 Reps
-
5
Face Pull3 Sets
15 Reps
-
6
Reverse Pec Deck3 Sets
12 Reps
-
Day 6
1
Push Press (Barbell)5 Sets
2 Reps
-
2
Clean Pull4 Sets
4 Reps
-
3
Side Bend (Dumbbell)3 Sets
10 Reps
-
4
Vertical Jump3 Sets
4 Reps
-
5
Vertical Jump3 Sets
6 Reps
-
Day 5
1
Bench Press (Barbell)2 Sets
3 Reps
-
2
Bench Press (Close Grip)5 Sets
4 Reps
-
3
Pull-Up (Weighted)2 Sets
8 Reps
-
4
Pec Deck (Machine)3 Sets
6 Reps
-
5
Seal Row4 Sets
5 Reps
-
6
Y Raise (Dumbbell)3 Sets
6 Reps
-
Day 1
1
Squat (Barbell)4 Sets
3 Reps
-
2
Front Squat (Barbell)3 Sets
4 Reps
-
3
Clean Pull5 Sets
3 Reps
-
4
Leg Extension3 Sets
8 Reps
-
5
Hanging Leg Raise4 Sets
AMRAP
-
Day 3
1
Power Clean6 Sets
2 Reps
-
2
Push Press (Barbell)4 Sets
4 Reps
-
3
Russian Twist (Dumbbell)3 Sets
8 Reps
-
4
Vertical Jump4 Sets
3 Reps
-
5
Broad Jump4 Sets
3 Reps
-
6
Med Ball Slam4 Sets
5 Reps
-