Program Description
Foundation 1–4 Weeks : Movement Quality + Base Fat Loss Moderate reps, perfect form, basic circuits ------------------------------------------------------------ Build 5–8 weeks: Strength + Metabolic Density Heavier lifts + timed finishers ------------------------------------------------------------ Peak 9–12 weeks: Power + Body Recomp Results Max intent, contrast supersets, lean-out circuits /-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/-/ Monday – Week 1: Base week – 75% 1RM for main lifts, focus on form Tuesday – Week 1: Add med ball explosiveness, bodyweight core work Friday – Week 1: Full body focus – push/pull + lower body unilateral Saturday - Week 1:Optional Saturday – Week 1 Zone 2 + core superset (bike sprints + planks) 2–12 Repeat Same format – adjust weights/progression Progressive overload: volume or intensity increases
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 26, 2025 04:56
- Last EditedJun 18, 2025 07:51
Summary
Transform your fitness journey with the "Don’t be sorry, be better" program—a comprehensive 12-week plan designed for those ready to elevate their strength and performance. Committing to four days a week, you'll engage in a balanced mix of lower and upper body strength training, dynamic mobility work, and explosive cardio. Each session is crafted to challenge your limits while enhancing functional movement, ensuring you build muscle and improve endurance effectively. Get ready to push past your boundaries and emerge stronger than ever!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Mobility
2
-
1B
Lateral Banded Walk
2
-
1C
90/90 Hip Flow
2
-
1D
Jump Rope
2
30 mins
-
2A
Trap Bar Deadlift
4
5 reps
-
2B
Box Jump
4
4 reps
-
3A
Step-Up (Weighted)
3
8 reps
-
3B
Jump Switch Lunge
3
8 reps
-
4A
Nordic Curl
3
8 reps
-
4B
Hanging Knee Raise
3
12 reps
-
5A
Lateral Med Ball Throw
3
12 reps
-
5B
SkiErg
3
30 mins
-
5C
Side Plank with Reach Through
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Spine Mobility 1
2
-
1B
Spine Mobility 3
1
-
1C
Spine Mobility 2
2
-
2A
Medicine Ball Rotational Slam
4
5 reps
-
2B
Lying Chest Pass Med Ball Throw
4
5 reps
-
3A
Pull-Up (Assisted)
4
6-8 reps
-
3B
Bench Press (Dumbbell)
4
8 reps
-
4A
Farmer's Walk (Weighted)
3
30 mins
-
4B
Renegade Row
3
10 reps
-
4C
Landmine Press
3
10 reps
-
5A
Bear Crawl
3
30 mins
-
5B
Deadbug
3
12 reps
-
5C
TRX Falllouts
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
3
8 reps
-
1B
A And B Skips
3
2 reps
-
1C
Hip Airplanes
3
6 reps
-
2A
Lateral Bounds
3
6 reps
-
2B
Falling Starts
4
10 mins
-
2C
Box COD Drill
4
1 reps
-
3A
Rear Foot Elevated Split Squat
3
6 reps
-
3B
Cossack Squat
3
6 reps
-
3C
Single Leg Romanian Deadlift
3
8 reps
-
4A
Cable Anti-Rotation
3
20 mins
-
4B
L-Sit Hold
3
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
2
10 reps
-
1B
Band Pull Apart
2
15 reps
-
1C
Jump Rope
2
30 mins
-
2A
Vertical Jump
4
3 reps
-
2B
Front Squat (Barbell)
4
4 reps
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
3C
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Snatch (Dumbbell)
3
6 reps
-
4B
Battle Ropes
3
20 mins
-
4C
Burpee
3
4 reps
-
4D
AirBike
3
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Hip Mobility2 Sets
-
1B
Lateral Banded Walk2 Sets
-
1C
90/90 Hip Flow2 Sets
-
1D
Jump Rope2 Sets
30 mins
-
2A
Trap Bar Deadlift4 Sets
5 Reps
-
2B
Box Jump4 Sets
4 Reps
-
3A
Step-Up (Weighted)3 Sets
8 Reps
-
3B
Jump Switch Lunge3 Sets
8 Reps
-
4A
Nordic Curl3 Sets
8 Reps
-
4B
Hanging Knee Raise3 Sets
12 Reps
-
5A
Lateral Med Ball Throw3 Sets
12 Reps
-
5B
SkiErg3 Sets
30 mins
-
5C
Side Plank with Reach Through3 Sets
20 Reps
-
Day 2
1A
Spine Mobility 12 Sets
-
1B
Spine Mobility 31 Set
-
1C
Spine Mobility 22 Sets
-
2A
Medicine Ball Rotational Slam4 Sets
5 Reps
-
2B
Lying Chest Pass Med Ball Throw4 Sets
5 Reps
-
3A
Pull-Up (Assisted)4 Sets
6-8 Reps
-
3B
Bench Press (Dumbbell)4 Sets
8 Reps
-
4A
Farmer's Walk (Weighted)3 Sets
30 mins
-
4B
Renegade Row3 Sets
10 Reps
-
4C
Landmine Press3 Sets
10 Reps
-
5A
Bear Crawl3 Sets
30 mins
-
5B
Deadbug3 Sets
12 Reps
-
5C
TRX Falllouts3 Sets
10 Reps
-
Day 3
1A
World's Greatest Stretch3 Sets
8 Reps
-
1B
A And B Skips3 Sets
2 Reps
-
1C
Hip Airplanes3 Sets
6 Reps
-
2A
Lateral Bounds3 Sets
6 Reps
-
2B
Falling Starts4 Sets
10 mins
-
2C
Box COD Drill4 Sets
1 Reps
-
3A
Rear Foot Elevated Split Squat3 Sets
6 Reps
-
3B
Cossack Squat3 Sets
6 Reps
-
3C
Single Leg Romanian Deadlift3 Sets
8 Reps
-
4A
Cable Anti-Rotation3 Sets
20 mins
-
4B
L-Sit Hold3 Sets
15 mins
-
Day 4
1A
World's Greatest Stretch2 Sets
10 Reps
-
1B
Band Pull Apart2 Sets
15 Reps
-
1C
Jump Rope2 Sets
30 mins
-
2A
Vertical Jump4 Sets
3 Reps
-
2B
Front Squat (Barbell)4 Sets
4 Reps
-
3A
Chest Supported Row (Dumbbell)3 Sets
10 Reps
-
3B
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
3C
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4A
Snatch (Dumbbell)3 Sets
6 Reps
-
4B
Battle Ropes3 Sets
20 mins
-
4C
Burpee3 Sets
4 Reps
-
4D
AirBike3 Sets
30 mins
-