Program Description
Primary strength emphasis Secondary Power Emphasis to get stronger for track and field 5 days a week can do day 5 cleans and glute focus or replace it with another leg day this was made for myself but can also be useful for others only need barbell dumbell band annd calisthenic equipment takes inspiration from other programs
Program Overview
- LevelIntermediate
- GoalAthletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedJun 30, 2024 11:51
- Last EditedOct 22, 2024 03:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
6
Pec dec fly bodyweight standing
3
25 reps
7
Arnold Press
2
1
12 reps
10 reps
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
14
Hamstring sliders
1
2
25 reps
20 reps
15
Nordic Curl
1
1
1
5 reps
6 reps
7 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
2
Barbell wall squat
1
2
15 reps
12 reps
3
Pistol Squat
4
8 reps
4
Leg Press
3
12 reps
5
Glute Kickback
3
10 reps
6
Squat (Low Bar)
3
6 reps
7
Lunge (Dumbbell)
3
12 reps
8
Step-Up (Weighted)
3
6 reps
9
Seated Calf Raise
3
10 reps
10
Romanian Deadlift (Barbell)
3
6 reps
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
12
Calf Raise (Bodyweight)
4
25 reps
13
seated tib raise
4
25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
3
Skull Crusher (Barbell)
3
12 reps
4
Dips Between Chairs
1
2
15 reps
10 reps
5
Concentration Curl
3
12 reps
6
Bench Press (Close Grip)
3
15 reps
7
Hammer Curl
3
15 reps
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
6
Good Morning
3
10 reps
7
Lat Pulldown
4
15 reps
8
Seated Row (Machine)
3
12 reps
9
Shrug (Dumbbell)
3
15 reps
10
Superman
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
20
Neck Curl
2
1
30 reps
15 reps
21
Reverse Wrist Curl (Barbell)
3
15 reps
22
ankle circle
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
20
Neck Curl
2
1
30 reps
15 reps
21
Reverse Wrist Curl (Barbell)
3
15 reps
22
ankle circle
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
20
Neck Curl
2
1
30 reps
15 reps
21
Reverse Wrist Curl (Barbell)
3
15 reps
22
ankle circle
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
20
Neck Curl
2
1
30 reps
15 reps
21
Reverse Wrist Curl (Barbell)
3
15 reps
22
ankle circle
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
20
Neck Curl
2
1
30 reps
15 reps
21
Reverse Wrist Curl (Barbell)
3
15 reps
22
ankle circle
3
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
2
Hip Thrust (Barbell)
4
6 reps
3
Hip Adductor (Machine)
4
15 reps
4
Snatch (Barbell)
3
8 reps
5
muscle snatch
5
2 reps
6
Clean and Jerk
3
3 reps
7
Power Snatch
6
1 reps
8
Split Jerk
4
2 reps
9
Snatch (Barbell)
6
1 reps
10
Power Clean
3
3 reps
11
Sit Up
4
25 reps
12
Russian Twist
4
30 reps
13
Lying Leg Raise
4
15 reps
14
Plank
3
1 mins
15
Side Plank
4
1 mins
16
Leg Pull-In
4
20 reps
17
Hollow Hold
4
1 mins
18
Mountain Climber
4
15 reps
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
20
Neck Curl
2
1
30 reps
15 reps
21
Reverse Wrist Curl (Barbell)
3
15 reps
22
ankle circle
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
2A
akle series
2
30 reps
2B
Ankle series
2
30 reps
3A
Wrist Curls
2
30 reps
4
Wrist flicks
3
20 reps
5A
Weist series
2
30 reps
6A
Neck Flexion
2
30 reps
6B
Neck Extension
2
30 reps
7
neck circles
2
30 reps
8
Mobility go to link
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching go to link
1
Week 1
1 / 7 Weeks
Day 1
1
Push Up4 Sets
20 Reps
2
Bench Press (Barbell)1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
3
Bench Press (Dumbbell)1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Incline Bench Press (Barbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
5
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
6
Pec dec fly bodyweight standing3 Sets
25 Reps
7
Arnold Press2 Sets
1 Set
12 Reps
10 Reps
8
Seated Overhead Press (Barbell)2 Sets
1 Set
12 Reps
10 Reps
10A
Lateral Raise (Dumbbell)1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
11A
Front Raise1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
diamond pushup3 Sets
30 Reps
2
Bicep Curl (Dumbbell)2 Sets
1 Set
15 Reps
12 Reps
3
Skull Crusher (Barbell)3 Sets
12 Reps
4
Dips Between Chairs1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl3 Sets
12 Reps
6
Bench Press (Close Grip)3 Sets
15 Reps
7
Hammer Curl3 Sets
15 Reps
8
Bicep Curl (Barbell)2 Sets
2 Sets
15 Reps
12 Reps
9
Tricep Pushdown (Cable)2 Sets
2 Sets
15 Reps
12 Reps
Day 4
1
Pull-Up (Bodyweight)3 Sets
10 Reps
2
Clean Deadlift1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
3
Chest Supported Row (Dumbbell)1 Set
2 Sets
12 Reps
10 Reps
4
Bent Over Row (Barbell)1 Set
1 Set
12 Reps
10 Reps
5
Single Arm Row (Dumbbell)1 Set
1 Set
12 Reps
10 Reps
6
Good Morning3 Sets
10 Reps
7
Lat Pulldown4 Sets
15 Reps
8
Seated Row (Machine)3 Sets
12 Reps
9
Shrug (Dumbbell)3 Sets
15 Reps
10
Superman3 Sets
15 Reps
Day 2
1
Jump Squat3 Sets
20 Reps
2
Barbell wall squat1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat4 Sets
8 Reps
4
Leg Press3 Sets
12 Reps
5
Glute Kickback3 Sets
10 Reps
6
Squat (Low Bar)3 Sets
6 Reps
7
Lunge (Dumbbell)3 Sets
12 Reps
8
Step-Up (Weighted)3 Sets
6 Reps
9
Seated Calf Raise3 Sets
10 Reps
10
Romanian Deadlift (Barbell)3 Sets
6 Reps
11
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
12
Calf Raise (Bodyweight)4 Sets
25 Reps
13
seated tib raise4 Sets
25 Reps
14
Hamstring sliders1 Set
2 Sets
25 Reps
20 Reps
15
Nordic Curl1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
Day 5
1
Hip Bridge March4 Sets
30-1 mins
2
Hip Thrust (Barbell)4 Sets
6 Reps
3
Hip Adductor (Machine)4 Sets
15 Reps
4
Snatch (Barbell)3 Sets
8 Reps
5
muscle snatch5 Sets
2 Reps
6
Clean and Jerk3 Sets
3 Reps
7
Power Snatch6 Sets
1 Reps
8
Split Jerk4 Sets
2 Reps
9
Snatch (Barbell)6 Sets
1 Reps
10
Power Clean3 Sets
3 Reps
11
Sit Up4 Sets
25 Reps
12
Russian Twist4 Sets
30 Reps
13
Lying Leg Raise4 Sets
15 Reps
14
Plank3 Sets
1 mins
15
Side Plank4 Sets
1 mins
16
Leg Pull-In4 Sets
20 Reps
17
Hollow Hold4 Sets
1 mins
18
Mountain Climber4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)4 Sets
15 Reps
Day 7
1
Stretching go to link1 Set
Day 6
2A
akle series2 Sets
30 Reps
2B
Ankle series2 Sets
30 Reps
3A
Wrist Curls2 Sets
30 Reps
4
Wrist flicks3 Sets
20 Reps
5A
Weist series2 Sets
30 Reps
6A
Neck Flexion2 Sets
30 Reps
6B
Neck Extension2 Sets
30 Reps
7
neck circles2 Sets
30 Reps
8
Mobility go to link1 Set