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BoostcampPNG

Unbreakable Litany

by Kilo Delta

Program Description

Forges you into a mighty warrior of the IVth Legion. Iron Within, Iron Without!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 06, 2026 08:23
  • Last Edited
    Mar 06, 2026 08:53
Muscle Engagement
Front
Back
MuscleSet
Other
12.7%
Quadriceps
12.7%
Glutes
12.4%
Abs
8.2%
Hamstrings
7.9%
Triceps
7.3%
Front Delts
7.3%
Stretching
7.3%
Chest
5.5%
Adductors
4.2%
Upper Back
3.7%
Lats
2.4%
Middle Delts
1.8%
Calves
1.8%
Biceps
1.2%
Abductors
1.2%
Lower Back
0.9%
Rear Delts
0.6%
Cardio
0.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 3-4
RPE 4-5
5
Bench Press (Barbell)
4
10 reps
RPE 6
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
3 reps
RPE 6
8
Overhead Press (Barbell)
3
8 reps
RPE 5
9
Kneeling Unilateral Row
3
10 reps
RPE 5
10
Dip (Weighted)
2
10 reps
RPE 6
11
Face Pull
2
12 reps
RPE 5
12
Hollow Hold
3
1 mins
RPE 5
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shoulder-/Chest Warmup
1
5 mins
RPE 5
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Bench Press (Barbell)
4
5 reps
RPE 8
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
4
5 reps
RPE 8
8
Overhead Press (Barbell)
3
6 reps
RPE 7
9
Kneeling Unilateral Row
3
8 reps
RPE 7
10
Dip (Weighted)
2
8 reps
RPE 8
11
Face Pull
2
12 reps
RPE 7
12
Hollow Hold
3
1 mins
RPE 7
13
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 4-5
RPE 5-6
5
Squat (Barbell)
4
10 reps
RPE 6
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
6 reps
RPE 6
8
Lunge (Dumbbell)
2
8 reps
RPE 5
9
Cossack Squat
2
6 reps
RPE 5
10
Standing Calf Raise
3
12 reps
RPE 5
11
Banded Cable Twist
3
8 reps
RPE 5
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
4 mins
RPE 6.5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Hip-/ Squat Warmup
1
5 mins
RPE 5
4
Squat (Barbell)
1
1
8 reps
8 reps
RPE 5-6
RPE 6-7
5
Squat (Barbell)
4
5 reps
RPE 8
6
Squat (Barbell)
1
AMRAP
RPE 10
7
Deadlift (Barbell)
3
5 reps
RPE 8
8
Lunge (Dumbbell)
2
8 reps
RPE 7
9
Cossack Squat
2
8 reps
RPE 6
10
Standing Calf Raise
3
15 reps
RPE 7
11
Banded Cable Twist
3
10 reps
RPE 7
12
Cooldown
1
4 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 5
2
Run
1
45 mins
RPE 5
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
Run
1
60 mins
RPE 7
3
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 7
4
Broad Jump
2
3 reps
RPE 5
5
Skater Hop
2
3 reps
RPE 5
6
Plank
2
1 mins
RPE 5
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
ABC Running Drills
1
5 mins
RPE 6
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Shuttle Runs
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
4
Broad Jump
4
3 reps
RPE 7
5
Skater Hop
3
4 reps
RPE 6
6
Plank
3
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
4
1 mins
RPE 6
2
Cat Cow Stretch
2
10 reps
RPE 5
3
World's Greatest Stretch
4
5 reps
RPE 5
4
Supine Spinal Twist Stretch
4
1 mins
RPE 5
5
Hamstring Stretch with Rotation
4
1 mins
RPE 5
6
Thoracic Extension Stretch
4
1 mins
RPE 5
7
Elevated Pigeon Stretch
4
1 mins
RPE 5
Week 1
1 / 16 Weeks
Day 1
1
500m Row
1 Set
4 mins
@6.5
2
World's Greatest Stretch
1 Set
5 Reps
@5
3
Shoulder-/Chest Warmup
1 Set
5 mins
@5
4
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@5-6
@6-7
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
6
Bench Press (Barbell)
1 Set
AMRAP
@10
7
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
8
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
9
Kneeling Unilateral Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
10
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
11
Face Pull
1 Set
1 Set
12 Reps
12 Reps
@7
@7
12
Hollow Hold
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@7
@7
13
Cooldown
1 Set
4 mins
@4
Day 2
1
Cycling
1 Set
4 mins
@6.5
2
World's Greatest Stretch
1 Set
5 Reps
@5
3
Hip-/ Squat Warmup
1 Set
5 mins
@5
4
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@5-6
@6-7
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
6
Squat (Barbell)
1 Set
AMRAP
@10
7
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
8
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@7
9
Cossack Squat
1 Set
1 Set
8 Reps
8 Reps
@6
@6
10
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
11
Banded Cable Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
12
Cooldown
1 Set
4 mins
@4
Day 3
1
ABC Running Drills
1 Set
5 mins
@6
2
Run
1 Set
60 mins
@7
3
Stretching
1 Set
5 mins
@5
Day 4
1
ABC Running Drills
1 Set
5 mins
@6
2
World's Greatest Stretch
1 Set
5 Reps
@5
3
Shuttle Runs
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@9
@9
@9
4
Broad Jump
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7
@7
@7
5
Skater Hop
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@6
@6
6
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@7
@7
7
Stretching
1 Set
5 mins
@5
Day 5
1
90/90 Hip Flow
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@6
@6
@6
@6
2
Cat Cow Stretch
1 Set
1 Set
10 Reps
10 Reps
@5
@5
3
World's Greatest Stretch
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
4
Supine Spinal Twist Stretch
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@5
@5
@5
@5
5
Hamstring Stretch with Rotation
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@5
@5
@5
@5
6
Thoracic Extension Stretch
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@5
@5
@5
@5
7
Elevated Pigeon Stretch
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@5
@5
@5
@5