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Tren is encouraged
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1 athletes joined
Program Description
tren is encouraged.
Program Overview
Level
Intermediate
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Apr 17, 2024 08:03
Last Edited
May 07, 2024 10:41
down_app
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
5
Single Leg Press
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
3
Squat (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
4
Single Leg Press
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2-5 Reps
2-5 Reps
@9
@10
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Power Clean
3 Sets
5-8 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Bent Over Row (Barbell)
4 Sets
2-5 Reps
@9
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Deadlift (Barbell)
3 Sets
2-5 Reps
@9
3
Leg Extension
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-100 Reps
@9
@10
6
Seated Row (Cable)
4 Sets
8-10 Reps
@9
Day 5
1
Box Jump
3 Sets
8 Reps
@10
2
Lateral Box Jump
3 Sets
8 Reps
@10
3
Vertical Jump
3 Sets
8 Reps
@10
4
Hip Explosion From Ground
3 Sets
8 Reps
@10
5
Broad Jump
3 Sets
5 Reps
@10
6
Kettlebell Swing
3 Sets
15 Reps
@9
7
Landmine Press
3 Sets
8-10 Reps
@9