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BoostcampPNG

The Determined Athlete

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2 athletes joined

Program Description

PHUL, but revised with a few tweaks and additions for athletes. This program is based loosely on PHUL.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2024 05:31
  • Last Edited
    Dec 02, 2024 05:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 8
3
Overhead Press (Barbell)
3
3-5 reps
RPE 8
4
Lat Pulldown
3
5-8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
5-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
5-8 reps
RPE 8
8
Dip (Bodyweight)
3
3-5 reps
RPE 8
9
V-Up
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 9
4
Lat Pulldown
3
8-10 reps
RPE 9
5
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
V-Up
3
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 8
2
Squat (Barbell)
3
3-5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
3-5 reps
RPE 8
4
Lying Leg Curl
2
2
10-12 reps
10-15 reps
RPE 8
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-15 reps
RPE 8
RPE 10
6
Sled Push
3
5 reps
RPE 8
7
Broad Jump
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3-5 reps
RPE 9
2
Squat (Barbell)
4
3-5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Sled Push
3
5 reps
RPE 10
7
Broad Jump
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
RPE 8
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
5
Seated Row (Cable)
3
5-8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
5-8 reps
RPE 8
7
Tricep Extension (Cable)
3
5-8 reps
RPE 8
8
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Barbell)
4
3-5 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
3-5 reps
RPE 8
2
Front Squat (Barbell)
3
3-5 reps
RPE 8
3
Single Leg Press
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
2
10-12 reps
10-15 reps
RPE 8
RPE 8
5
Standing Calf Raise
2
2
10-12 reps
10-15 reps
RPE 8
RPE 8
6
Box Jump
3
5 reps
RPE 8
7
Bunny Hops
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3-5 reps
RPE 9
2
Front Squat (Barbell)
4
5-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Lying Leg Curl
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
5 reps
RPE 10
7
Bunny Hops
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
4
Lat Pulldown
3 Sets
8-10 Reps
@9
5
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
7
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
V-Up
3 Sets
25 Reps
@10
Day 2
1
Power Clean
4 Sets
3-5 Reps
@9
2
Squat (Barbell)
4 Sets
3-5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
@9
4
Lying Leg Curl
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
6
Sled Push
3 Sets
5 Reps
@10
7
Broad Jump
3 Sets
5 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Seated Row (Cable)
3 Sets
8-10 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
7
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
8
Ab Wheel
4 Sets
15 Reps
@9
Day 4
1
Hang Clean
4 Sets
3-5 Reps
@9
2
Front Squat (Barbell)
4 Sets
5-8 Reps
@9
3
Single Leg Press
3 Sets
8-10 Reps
@9
4
Lying Leg Curl
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@9
@10
6
Box Jump
3 Sets
5 Reps
@10
7
Bunny Hops
3 Sets
15 Reps
@10