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Tren is encouraged

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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
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
10-12 reps
RPE 9
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
5
Single Leg Press
3
8-10 reps
RPE 9
6
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
4
Single Leg Press
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2-5 reps
2-5 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Power Clean
3
5-8 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Bent Over Row (Barbell)
4
2-5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Deadlift (Barbell)
3
2-5 reps
RPE 9
3
Leg Extension
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Seated Row (Cable)
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
RPE 10
2
Lateral Box Jump
3
8 reps
RPE 10
3
Vertical Jump
3
8 reps
RPE 10
4
Hip Explosion From Ground
3
8 reps
RPE 10
5
Broad Jump
3
5 reps
RPE 10
6
Kettlebell Swing
3
15 reps
RPE 9
7
Landmine Press
3
8-10 reps
RPE 9
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