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volleyball workout

by Raine D.
1 athletes joined

Program Description

To help other athletes like me to perform better and work harder to obtain their goal

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2025 11:12
  • Last Edited
    Aug 15, 2025 02:33

Summary

Elevate your game with this comprehensive 12-week volleyball workout program designed for serious athletes. Committed to five days a week, you'll build explosive strength and agility through targeted upper and lower body exercises, including pull-ups, squats, and Romanian deadlifts. Each session is crafted to enhance your performance on the court, focusing on key muscle groups essential for volleyball. Get ready to spike your fitness to new heights!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.1%
Quadriceps
13.7%
Glutes
10.2%
Hamstrings
9.3%
Front Delts
6.3%
Other
5.6%
Forearms
5.5%
Upper Back
4.2%
Lats
3.8%
Calves
3.8%
Chest
3.8%
Middle Delts
3.8%
Biceps
3.3%
Lower Back
3%
Triceps
2.9%
Rear Delts
2.3%
Olympic
1.5%
Stretching
1.1%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Landmine Press
3
6 reps
RPE 6.5
4
Front Raise
3
8 reps
RPE 6.5
5
external rotations
3
12 reps
RPE 6.5
6
rotational twist
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
8
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
20 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Step-Up (Weighted)
3
7 reps
RPE 7
5
Pistol Squat
3
6 reps
RPE 7
6
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
depth jump
5
5 reps
RPE 7
2
Forward Jump
5
10 reps
RPE 7
3
Lateral Jump
5
10 reps
RPE 7
4
Pogo Jump
3
20 reps
RPE 7
5
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 7
2
Barbell Row
4
6 reps
RPE 7
3
Wrist Curls
4
8 reps
RPE 7
4
Reverse Wrist Curl (Barbell)
4
8 reps
RPE 7
5
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
6
Bench Press (Barbell)
4
6 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
5 reps
RPE 7
8
Power Clean
4
5 reps
RPE 7.5
9
Goblet Squat
4
8 reps
RPE 7.5
10
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
11
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
15 reps
RPE 7
2
Reaching Situp
4
15 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Dead Bug
3
12 reps
RPE 7
5A
Side Plank
3
45 secs
RPE 7
5B
Plank
3
45 secs
RPE 7
6
Lying Leg Raise
2
12 reps
RPE 7
7
Hollow Hold
2
30 secs
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 7
9
Plank Walkout
3
30 secs
RPE 7
10
Burpee
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Standing Calf Raise
4 Sets
20 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Step-Up (Weighted)
3 Sets
7 Reps
@7
5
Pistol Squat
3 Sets
6 Reps
@7
6
Burpee
3 Sets
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6.5
3
Landmine Press
3 Sets
6 Reps
@6.5
4
Front Raise
3 Sets
8 Reps
@6.5
5
external rotations
3 Sets
12 Reps
@6.5
6
rotational twist
3 Sets
8 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5
8
Burpee
3 Sets
AMRAP
@10
Day 3
1
depth jump
5 Sets
5 Reps
@7
2
Forward Jump
5 Sets
10 Reps
@7
3
Lateral Jump
5 Sets
10 Reps
@7
4
Pogo Jump
3 Sets
20 Reps
@7
5
Burpee
3 Sets
AMRAP
@10
Day 4
1
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
2
Barbell Row
4 Sets
6 Reps
@7
3
Wrist Curls
4 Sets
8 Reps
@7
4
Reverse Wrist Curl (Barbell)
4 Sets
8 Reps
@7
5
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@7
6
Bench Press (Barbell)
4 Sets
6 Reps
@7
7
Bulgarian Split Squat (Barbell)
4 Sets
5 Reps
@7
8
Power Clean
4 Sets
5 Reps
@7.5
9
Goblet Squat
4 Sets
8 Reps
@7.5
10
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
11
Burpee
3 Sets
AMRAP
@10
Day 5
1
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
2
Reaching Situp
4 Sets
15 Reps
@7
3
Abs Crunch (Bodyweight)
1 Set
100 Reps
@10
4
Dead Bug
3 Sets
12 Reps
@7
5A
Side Plank
3 Sets
45 secs
@7
5B
Plank
3 Sets
45 secs
@7
6
Lying Leg Raise
2 Sets
12 Reps
@7
7
Hollow Hold
2 Sets
30 secs
@7
8
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@7
9
Plank Walkout
3 Sets
30 secs
@7
10
Burpee
3 Sets
AMRAP
@10