Program Description
My understanding and take of Wendlers 5/3/1 from T Nation. This version includes Joker sets This is a 4 phased plan - each phase running for 4 weeks, 4 days per week apart from the last week being a 3 day week and deload. % are based on Training max and should be reset for every phase. % in the program are based on the Training max for that phase.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 14, 2025 08:30
- Last EditedFeb 20, 2025 11:09
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
7
5 reps
75%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
3
Bench Press (Barbell)
7
5 reps
75%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Bench Press (Barbell)
7
5 reps
75%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
5
3 reps
80%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
3
Bench Press (Barbell)
5
3 reps
80%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Bench Press (Barbell)
5
3 reps
80%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1 reps
100%
3
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
1 reps
75%
85%
95%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
7
5 reps
75%
4
Bicep Curl (Barbell)
5
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
7
5 reps
75%
4
Bicep Curl (Barbell)
5
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Overhead Press (Barbell)
7
5 reps
75%
4
Bicep Curl (Barbell)
5
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Squat (Barbell)
1
1 reps
85%
3
Bench Press (Barbell)
1
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
7
5 reps
75%
3
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
7
5 reps
75%
3
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
7
5 reps
75%
3
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
5
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Hammer Curl
5
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Hammer Curl
5
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
80%
3
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
80%
3
Overhead Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Box Jump3 Sets
5 Reps
-
2
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Bench Press (Barbell)5 Sets
5 Reps
75%
4
Lat Pulldown1 Set
50 Reps
-
5
Side Bend (Dumbbell)2 Sets
25 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
15-25 Reps
-
Day 2
1
Med Ball Slam3 Sets
10 Reps
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Overhead Press (Barbell)5 Sets
5 Reps
75%
4
Bicep Curl (Barbell)3 Sets
10 Reps
-
5
Back Extension (Weighted)3 Sets
10-15 Reps
-
6
Face Pull1 Set
100 Reps
-
Day 4
1
Broad Jump3 Sets
5 Reps
-
2
Squat (Barbell)5 Sets
5 Reps
75%
3
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Seated Row (Machine)1 Set
50 Reps
-
5
Side Bend (Dumbbell)2 Sets
25 Reps
-
6
Tricep Extension (Dumbbell)3 Sets
15-25 Reps
-
Day 5
1
Med Ball Slam3 Sets
15 Reps
-
2
Deadlift (Barbell)5 Sets
3 Reps
75%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Hammer Curl3 Sets
10 Reps
-
5
Stiff Leg Deadlift3 Sets
10-15 Reps
50%
6
Band Pull Apart1 Set
100 Reps
-