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 EditedApr 26, 2025 09:35
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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
-