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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
    Jun 18, 2025 12:01

Summary

**Tren is encouraged** is a dynamic 12-week workout program designed for serious lifters looking to elevate their strength and performance. Comprising five training days each week, this program focuses on compound movements like the Bench Press and Power Clean, ensuring you build muscle and power efficiently. With a mix of barbell, dumbbell, and bodyweight exercises, you'll engage multiple muscle groups while enhancing your overall athleticism. Get ready to push your limits and achieve your fitness goals with this comprehensive training regimen!
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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