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Dominus

by PT Truls
8 athletes joined
5.0
(1 rating)

Program Description

With a progressive approach to both compound lifts and sports performance, Dominus develops muscle density, power, and real-world capability. The foundation is built on squats, deadlifts, presses, and rows, while strategic accessory work ensures complete muscular development. This is a structured, no-nonsense program for those who want to maximize both strength and hypertrophy while developing real-world athleticism. If you're ready to push your limits and build a physique that is both powerful and capable, Dominus will take you there. Remember to mark warm up sets as «W» and failure sets as «F». 4 sets = first 2 sets are warm ups 3 sets = first set is a warm up Personally this program is used alongside martial arts, and this is my plan. Week 1: Mon - Upper A + Cardio Tue - MMA/Wrestling + Bonus A Wed- Lower A + Isometric Thu - MMA/Wrestling + Bonus B Fri - Upper B + Sparring Sat - Lower B Sun - Rest Week 2: Mon - Muay Thai/Wrestling + Bonus A Tue - Upper A + Cardio Wed- Muay Thai/Wrestling + Bonus B Thu - Lower A Fri - Upper B + Sparring Sat - Lower B Sun - Rest Rotate this cycle for 8 weeks, then a rest week with two medium intensity full body workouts. Good luck!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Powerbuilding, Olympic Weightlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 11:12
  • Last Edited
    Dec 02, 2025 03:15

Summary

Unleash your strength with the Dominus program, an 8-week journey designed to elevate your upper and lower body power. Comprising 5 days of targeted workouts each week, this program focuses on both strength and volume, utilizing a mix of bodyweight and barbell exercises. Expect to master pull-ups, deadlifts, and more as you build muscle and increase endurance. Perfect for those ready to push their limits and achieve significant gains in strength and physique. Get ready to dominate your workouts!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.9%
Glutes
9.1%
Triceps
8.8%
Other
8.1%
Front Delts
7.8%
Abs
7.2%
Hamstrings
6.6%
Upper Back
5.9%
Neck
5.7%
Forearms
5.5%
Lats
4.5%
Chest
4.3%
Middle Delts
4%
Biceps
3.4%
Lower Back
3%
Stretching
1.9%
Olympic
1.6%
Calves
1%
Adductors
0.7%
Rear Delts
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
2
5 reps
5 reps
-
RPE 9
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
6
0.33 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
2
5 reps
5 reps
-
RPE 9
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
7
0.33 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
2
5 reps
5 reps
-
RPE 9
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
8
0.33 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
3
3 reps
3 reps
-
RPE 10
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
9
0.33 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
3
3 reps
3 reps
-
RPE 10
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
10
0.33 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
3
3 reps
3 reps
-
RPE 10
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
1
1
8
0.33 mins
0.33 mins
0.33 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
2
4 reps
4 reps
-
RPE 10
4
Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
3
0.33 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Plyometric Push-Up
2
5 reps
RPE 10
3
Push Press (Barbell)
1
1
1
5 reps
1 reps
5 reps
-
RPE 10
RPE 10
4
Bench Press (Barbell)
1
1
1
10 reps
1 reps
5 reps
-
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
6
Dip (Weighted)
1
1
1
10 reps
1 reps
5 reps
-
RPE 10
RPE 9
7
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
9
Hanging Leg Raise
2
6-10 reps
RPE 9
10
Assault Bike
6
0.33 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
2
3 reps
RPE 10
3
Power Clean
1
2
5 reps
5 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
3
3 reps
RPE 10
3
Power Clean
1
2
5 reps
5 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
3
3 reps
RPE 10
3
Power Clean
1
2
5 reps
5 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
3
3 reps
RPE 10
3
Power Clean
1
3
3 reps
3 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
3
3 reps
RPE 10
3
Power Clean
1
3
3 reps
3 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
3
3 reps
RPE 10
3
Power Clean
1
3
3 reps
3 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
2
3 reps
RPE 10
3
Power Clean
1
2
4 reps
4 reps
-
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Broad Jump
2
1 reps
RPE 10
3
Power Clean
1
1
1
5 reps
1 reps
5 reps
-
RPE 10
RPE 10
4
Leg Curl
1
2
8-10 reps
6-10 reps
-
RPE 9
5
Squat (Barbell)
1
1
1
1
10 reps
5 reps
1 reps
5 reps
-
RPE 6.5
RPE 10
RPE 9
6
Zercher Good Morning
2
8-10 reps
RPE 8
7
Standing Calf Raise
2
6-10 reps
RPE 9
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
9
Wood Chop
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
World's Greatest Stretch
2
1 mins
-
7
Hamstring Stretch with Rotation
2
1 mins
-
8
Couch Stretch
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
3
0.25 mins
RPE 6
3
Med Ball Throw
1
2
5 reps
5 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
4
0.25 mins
RPE 7
3
Med Ball Throw
1
2
5 reps
5 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
4
0.25 mins
RPE 8
3
Med Ball Throw
1
2
5 reps
5 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
5
0.25 mins
RPE 9
3
Med Ball Throw
1
3
5 reps
5 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
5
0.25 mins
RPE 10
3
Med Ball Throw
1
3
5 reps
5 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
6
0.25 mins
RPE 10
3
Med Ball Throw
1
3
3 reps
3 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
1
3
0.25 mins
0.25 mins
RPE 9
RPE 10
3
Med Ball Throw
1
2
4 reps
4 reps
-
RPE 10
4
Pull-Up (Weighted)
1
2
6-10 reps
6-8 reps
-
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Sprint
1
2
0.25 mins
0.25 mins
RPE 8
RPE 10
3
Med Ball Throw
1
2
5 reps
5 reps
-
RPE 10
4
Pull-Up (Weighted)
1
1
1
10 reps
1 reps
5 reps
-
RPE 10
RPE 9
5
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Seated Overhead Press (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
7
Skull Crusher (Barbell)
1
2
8-10 reps
6-10 reps
-
RPE 9
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
9
Shrug (Barbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
2
5 reps
5 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
2
5 reps
5 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
2
5 reps
5 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
3
3 reps
3 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
3 reps
-
3
Pendlay Row
1
3
3 reps
3 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
3
3 reps
3 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
2
4 reps
4 reps
-
RPE 10
4
Deadlift (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
RPE 8
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Single Leg Bounds
2
5 reps
-
3
Pendlay Row
1
1
1
3 reps
1 reps
3 reps
-
RPE 10
RPE 9
4
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
1 reps
5 reps
-
RPE 7
RPE 10
RPE 9
5
Front Squat (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 9
6
Cable Hip Abduction
2
6-10 reps
RPE 8
7
Hip Thrust (Barbell)
1
2
8-10 reps
6-8 reps
-
RPE 8
8
Reverse Nordic Curl
2
6-10 reps
RPE 8
9
Dragon Fly
2
6-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
8-15 reps
-
2
Neck Extension
3
8-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
4
Popeyes Wrist Roller
4
15-20 reps
-
5
Hand Gripper
2
3-10 reps
-
6
90/90 Hip Flow
2
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
1 mins
-
8
Cat Cow Stretch
2
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Jump Rope
1 Set
5 mins
-
2
Plyometric Push-Up
2 Sets
5 Reps
@10
3
Push Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
-
@9
4
Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
5
Bent Over Row (Barbell)
1 Set
2 Sets
8-10 Reps
6-10 Reps
-
@9
6
Dip (Weighted)
1 Set
2 Sets
6-10 Reps
6-8 Reps
-
@9
7
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8
9
Hanging Leg Raise
2 Sets
6-10 Reps
@9
10
Assault Bike
6 Sets
0.33 mins
@10
Day 3
1
Neck Curl
3 Sets
8-15 Reps
-
2
Neck Extension
3 Sets
8-15 Reps
-
3
Reverse Wrist Curl (Dumbbell)
3 Sets
10-20 Reps
-
4
Popeyes Wrist Roller
4 Sets
15-20 Reps
-
5
Hand Gripper
2 Sets
3-10 Reps
-
6
World's Greatest Stretch
2 Sets
1 mins
-
7
Hamstring Stretch with Rotation
2 Sets
1 mins
-
8
Couch Stretch
2 Sets
1 mins
-
Day 4
1
Jump Rope
1 Set
5 mins
-
2
Sprint
3 Sets
0.25 mins
@6
3
Med Ball Throw
1 Set
2 Sets
5 Reps
5 Reps
-
@10
4
Pull-Up (Weighted)
1 Set
2 Sets
6-10 Reps
6-8 Reps
-
@9
5
Incline Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
6
Seated Overhead Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
7
Skull Crusher (Barbell)
1 Set
2 Sets
8-10 Reps
6-10 Reps
-
@9
8
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@9
9
Shrug (Barbell)
2 Sets
8-10 Reps
@9
Day 6
1
Neck Curl
3 Sets
8-15 Reps
-
2
Neck Extension
3 Sets
8-15 Reps
-
3
Reverse Wrist Curl (Dumbbell)
3 Sets
10-20 Reps
-
4
Popeyes Wrist Roller
4 Sets
15-20 Reps
-
5
Hand Gripper
2 Sets
3-10 Reps
-
6
90/90 Hip Flow
2 Sets
1 mins
-
7
Pigeon Stretch with Thoracic Rotation
2 Sets
1 mins
-
8
Cat Cow Stretch
2 Sets
1 mins
-
Day 5
1
Jump Rope
1 Set
5 mins
@6
2
Single Leg Bounds
2 Sets
5 Reps
-
3
Pendlay Row
1 Set
2 Sets
5 Reps
5 Reps
-
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
-
@8
@9
5
Front Squat (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
6
Cable Hip Abduction
2 Sets
6-10 Reps
@8
7
Hip Thrust (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@8
8
Reverse Nordic Curl
2 Sets
6-10 Reps
@8
9
Dragon Fly
2 Sets
6-10 Reps
@9
Day 2
1
Jump Rope
1 Set
5 mins
-
2
Broad Jump
2 Sets
3 Reps
@10
3
Power Clean
1 Set
2 Sets
5 Reps
5 Reps
-
@10
4
Leg Curl
1 Set
2 Sets
8-10 Reps
6-10 Reps
-
@9
5
Squat (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9
6
Zercher Good Morning
2 Sets
8-10 Reps
@8
7
Standing Calf Raise
2 Sets
6-10 Reps
@9
8
Farmer's Walk (Weighted)
2 Sets
0.5 mins
@10
9
Wood Chop
2 Sets
6-10 Reps
@8