Program Description
LEG PRESS AND BAND PULL APARTS - 100 reps unbroken for the leg press using super lightweight. 100 reps with bands in all directions warming up the upper body. SQUAT AND BENCH - I'd suggest starting with a Training max of 70 to 80% of your 1 rep max. Remember "this is a marathon not a sprint." Only day I'd suggest exceeding the rep range for the squat and bench press would be the last set of day 3 and that's only if you're feeling good. Other than that, stick with the prescribed reps for those exercises. Also, In the early weeks of the program work on good technique. Control the weight on the eccentric portion (weight moving down) and drive hard the concentric portion (weight moving up). DEADLIFT AND OVER HEAD PRESS - I'd suggest starting around 85% of your 1rm for deadlifts and 75% for the ohp. Focus on good technique and proper bracing for these.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedNov 24, 2025 01:58
- Last EditedNov 24, 2025 08:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Quadriceps
11%
Front Delts
9.7%
Chest
9.6%
Glutes
8.9%
Hamstrings
6.8%
Middle Delts
5.3%
Biceps
4.8%
Forearms
4.8%
Upper Back
4.4%
Other
4.3%
Abs
4.1%
Lats
3.7%
Rear Delts
2.7%
Adductors
2.7%
Abductors
1.8%
Lower Back
1.6%
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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
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
5 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Hammer Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Kettlebell Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Pec Deck
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Lying Tricep Extension (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Lying Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Lying Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5A
Reverse Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Dead Hang
1
1
1
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull
1
1
1
5 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
7
Battle Ropes
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3B
Lying Chest Pass Med Ball Throw1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5A
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5B
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6A
Lying Leg Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6B
Hammer Curl (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@7
@8
@9
@10
Day 2
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2B
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3B
Lying Chest Pass Med Ball Throw1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Chest Supported Row (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5A
Hip Adductor (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5B
French Press1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6A
Hip Abductor (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Echo Bike1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
Day 3
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2B
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3B
Lying Chest Pass Med Ball Throw1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Bent Over Row (Kettlebell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Kettlebell Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5A
Reverse Pec Deck1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5B
Chest Fly (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6A
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Suitcase Carry1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@7
@8
@9
@10
Day 4
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2B
Broad Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3B
Standing Med Ball Push Press Throw1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Lying Pullover (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Lying Lateral Raise (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5A
Reverse Hyperextension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5B
Dead Hang1 Set
1 Set
1 Set
0.5 mins
0.75 mins
1 mins
-
-
-
6
Prowler Push/Drag/Rope Pull1 Set
1 Set
1 Set
5 mins
5 mins
5 mins
@8
@9
@10
7
Battle Ropes1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
8
Echo Bike1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10