logo
BoostcampPNG
Strength/Power For Track and field running and jumping speed
by Simeon
1 athletes joined
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
Level
Intermediate
Goal
Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Jun 30, 2024 11:51
Last Edited
Jul 01, 2024 06:09
down_app
Week 1
1 / 7 Weeks
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
14
Hamstring sliders
1 Set
2 Sets
25 Reps
20 Reps
15
Nordic Curl
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 7
1
Stretching go to link
1 Set
Day 6
2A
akle series
2 Sets
30 Reps
2B
Ankle series
2 Sets
30 Reps
3A
Wrist Curls
2 Sets
30 Reps
4
Wrist flicks
3 Sets
20 Reps
5A
Weist series
2 Sets
30 Reps
6A
Neck Flexion
2 Sets
30 Reps
6B
Neck Extension
2 Sets
30 Reps
7
neck circles
2 Sets
30 Reps
8
Mobility go to link
1 Set
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
20
Neck Curl
2 Sets
1 Set
30 Reps
15 Reps
21
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
22
ankle circle
3 Sets
30 Reps
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
20
Neck Curl
2 Sets
1 Set
30 Reps
15 Reps
21
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
22
ankle circle
3 Sets
30 Reps
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
20
Neck Curl
2 Sets
1 Set
30 Reps
15 Reps
21
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
22
ankle circle
3 Sets
30 Reps
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
20
Neck Curl
2 Sets
1 Set
30 Reps
15 Reps
21
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
22
ankle circle
3 Sets
30 Reps
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
20
Neck Curl
2 Sets
1 Set
30 Reps
15 Reps
21
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
22
ankle circle
3 Sets
30 Reps
Day 1
1
Push Up
4 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 standing
3 Sets
25 Reps
7
Arnold Press
2 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 Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
Day 2
1
Jump Squat
3 Sets
20 Reps
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
3
Pistol Squat
4 Sets
8 Reps
4
Leg Press
3 Sets
12 Reps
5
Glute Kickback
3 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 Raise
3 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 raise
4 Sets
25 Reps
Day 3
1
diamond pushup
3 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 Chairs
1 Set
2 Sets
15 Reps
10 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Bench Press (Close Grip)
3 Sets
15 Reps
7
Hammer Curl
3 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 Deadlift
1 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 Morning
3 Sets
10 Reps
7
Lat Pulldown
4 Sets
15 Reps
8
Seated Row (Machine)
3 Sets
12 Reps
9
Shrug (Dumbbell)
3 Sets
15 Reps
10
Superman
3 Sets
15 Reps
Day 5
1
Hip Bridge March
4 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 snatch
5 Sets
2 Reps
6
Clean and Jerk
3 Sets
3 Reps
7
Power Snatch
6 Sets
1 Reps
8
Split Jerk
4 Sets
2 Reps
9
Snatch (Barbell)
6 Sets
1 Reps
10
Power Clean
3 Sets
3 Reps
11
Sit Up
4 Sets
25 Reps
12
Russian Twist
4 Sets
30 Reps
13
Lying Leg Raise
4 Sets
15 Reps
14
Plank
3 Sets
1 mins
15
Side Plank
4 Sets
1 mins
16
Leg Pull-In
4 Sets
20 Reps
17
Hollow Hold
4 Sets
1 mins
18
Mountain Climber
4 Sets
15 Reps
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
20
Neck Curl
2 Sets
1 Set
30 Reps
15 Reps
21
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
22
ankle circle
3 Sets
30 Reps