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WEEKLY SPLIT (PHUL × YOEL

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Program Description

Yoke

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2026 05:33
  • Last Edited
    Feb 06, 2026 04:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Glutes
12.3%
Hamstrings
11.7%
Upper Back
9.8%
Lats
7.6%
Front Delts
6.4%
Middle Delts
5.4%
Triceps
5.3%
Other
4.8%
Biceps
3.8%
Lower Back
3.5%
Abs
3.5%
Forearms
3%
Rear Delts
2.9%
Chest
2.1%
Calves
1.6%
Abductors
1.6%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
4 reps
RPE 7
2
Chest Supported Row (Machine)
4
4 reps
RPE 7
3
Bench Press (Barbell)
5
3 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
4 reps
RPE 7
2
Chest Supported Row (Machine)
4
4 reps
RPE 7
3
Bench Press (Barbell)
5
3 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
4 reps
RPE 7
2
Chest Supported Row (Machine)
4
4 reps
RPE 7
3
Bench Press (Barbell)
5
3 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
4 reps
RPE 7
2
Chest Supported Row (Machine)
4
4 reps
RPE 7
3
Bench Press (Barbell)
5
3 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
5 reps
RPE 7
2
Chest Supported Row (Machine)
5
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
5 reps
RPE 7
2
Chest Supported Row (Machine)
5
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
5 reps
RPE 7
2
Chest Supported Row (Machine)
5
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
5 reps
RPE 7
2
Chest Supported Row (Machine)
5
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
4 reps
RPE 7
2
Chest Supported Row (Machine)
5
4 reps
RPE 7
3
Pull-Up (Bodyweight)
4
6 reps
-
4
Chest Press (Machine)
2
6 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
RPE 6
3
Leg Press
4
4 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
RPE 6
3
Leg Press
4
4 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
RPE 6
3
Leg Press
4
4 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
6
2 reps
RPE 6
3
Leg Press
4
4 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
5
2 reps
RPE 7
3
Leg Press
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
5
2 reps
RPE 7
3
Leg Press
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
5
2 reps
RPE 7
3
Leg Press
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
5
2 reps
RPE 7
3
Leg Press
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
1
4 reps
-
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
3 reps
-
2
Deadlift (Barbell)
4
2 reps
RPE 7
3
Leg Press
3
5 reps
-
4
Romanian Deadlift (Barbell)
2
5 reps
-
5
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
-
2
Stretching
1
-
3
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Seated Row (Machine)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
-
4
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 6
-
6
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Seated Row (Machine)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
-
4
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 6
-
6
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Seated Row (Machine)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
-
4
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 6
-
6
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Seated Row (Machine)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
-
4
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
1
12 reps
12 reps
RPE 6
-
6
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Seated Wide-Grip Row (Cable)
4
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Seated Wide-Grip Row (Cable)
4
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Seated Wide-Grip Row (Cable)
4
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Seated Wide-Grip Row (Cable)
4
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
4
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 6
-
5
Rear Delt Fly (Machine)
1
3
15 reps
15 reps
RPE 6
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Run
1
25 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 7
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
6 reps
6 reps
RPE 7
-
4
Hamstring Curl
1
2
8 reps
8 reps
RPE 6
-
5
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 7
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
6 reps
6 reps
RPE 7
-
4
Hamstring Curl
1
2
8 reps
8 reps
RPE 6
-
5
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 7
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
6 reps
6 reps
RPE 7
-
4
Hamstring Curl
1
2
8 reps
8 reps
RPE 6
-
5
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 7
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
6 reps
6 reps
RPE 7
-
4
Hamstring Curl
1
2
8 reps
8 reps
RPE 6
-
5
Standing Calf Raise
1
2
8 reps
8 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
10 reps
10 reps
RPE 7
-
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
-
5
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
10 reps
10 reps
RPE 7
-
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
-
5
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
10 reps
10 reps
RPE 7
-
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
-
5
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
2
10 reps
10 reps
RPE 7
-
4
Hamstring Curl
1
2
10 reps
10 reps
RPE 6
-
5
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7
-
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 7
-
3
Leg Press
1
1
15 reps
15 reps
RPE 7
-
4
Hamstring Curl
1
2
12 reps
12 reps
RPE 6
-
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
-
6
Run
1
15 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Dead Hang
1 Set
-
2
Stretching
1 Set
-
3
Run
1 Set
-
Day 2
1
Box Jump
5 Sets
3 Reps
-
2
Deadlift (Barbell)
6 Sets
2 Reps
@6
3
Leg Press
4 Sets
4 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
1 Set
4 Reps
-
-
5
Wall Sit
2 Sets
1 mins
-
Day 1
1
Shoulder Press (Machine)
3 Sets
4 Reps
@7
2
Chest Supported Row (Machine)
4 Sets
4 Reps
@7
3
Bench Press (Barbell)
5 Sets
3 Reps
@7
4
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
Day 4
1
Incline Chest Press (Machine)
4 Sets
6 Reps
@7
2
Seated Row (Machine)
4 Sets
6 Reps
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
-
4
Chest Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@6
-
6
Run
1 Set
25 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@7
-
2
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
-
3
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@7
-
4
Hamstring Curl
1 Set
2 Sets
8 Reps
8 Reps
@6
-
5
Standing Calf Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
-
6
Run
1 Set
15 mins
-