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BoostcampPNG

volleyball workout

by Raine D.

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 11, 2025 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
9
Power Clean
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
Wrist Curls
1
6 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7
5
Bench Press (Barbell)
3
6 reps
RPE 7
6
Cossack Squat
4
10 reps
RPE 7
7
Bulgarian Split Squat (Barbell)
4
3 reps
RPE 7
8
Hip Thrust (Barbell)
4
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
25 reps
RPE 7
2
Reaching Situp
4
25 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
4
Plank
2
1 mins
RPE 7
5
Side Plank
2
1 mins
RPE 7
6
Dead Bug
3
12 reps
RPE 7
7
Plank with Shoulder Taps
3
50 reps
RPE 7.5
Week 1
1 / 12 Weeks
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
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
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
Day 5
1
Russian Twist (Dumbbell)
4 Sets
25 Reps
@7
2
Reaching Situp
4 Sets
25 Reps
@7
3
Abs Crunch (Bodyweight)
1 Set
100 Reps
@10
4
Plank
2 Sets
1 mins
@7
5
Side Plank
2 Sets
1 mins
@7
6
Dead Bug
3 Sets
12 Reps
@7
7
Plank with Shoulder Taps
3 Sets
50 Reps
@7.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6 Reps
@7
2
Barbell Row
3 Sets
6 Reps
@7
3
Wrist Curls
1 Set
6 Reps
@7
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
@7
5
Bench Press (Barbell)
3 Sets
6 Reps
@7
6
Cossack Squat
4 Sets
10 Reps
@7
7
Bulgarian Split Squat (Barbell)
4 Sets
3 Reps
@7
8
Hip Thrust (Barbell)
4 Sets
5 Reps
@7
9
Power Clean
4 Sets
8 Reps
@7.5