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Red Hoods training routine

by Gary Wall
8 athletes joined

Program Description

The purpose of this program is to help people build the physical build of modern day Red Hood, standing at 6’1 225lbs Red hood’s physique is not gonna be easy to reach but with determination and discipline it is attainable I came back and made some edits and tweaks to try and make the workouts shorter but hit harder with more weight and hypertrophy work, but still keep the body weight work and fighting for certain cardio days

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 06:03
  • Last Edited
    Dec 02, 2024 10:10
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Dip (Assisted)
2
15-20 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Hammer Curl
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hack Squat
3
10-12 reps
-
3
Goblet Squat
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Back Extension
3
5-8 reps
-
7
Russian Twist
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5 mins
-
2A
Punching Bag
2
3 mins
-
2B
Shadow Kick Boxing
2
3 mins
-
3
Hollow Hold
2
1 mins
-
4
Hanging Toes To Bar
2
8-10 reps
-
5
Lateral Med Ball Slam
2
12 reps
-
6
World's Greatest Stretch
2
10 reps
-
7
Couch Stretch with Reachovers
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Pike Push Up
3
AMRAP
-
5
Chin-Up (Bodyweight)
2
AMRAP
-
6
Decline Push Up
2
AMRAP
-
7
Reverse Fly
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Squat (Barbell)
3
3-5 reps
-
3
Speed Deadlift
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Jump Switch Lunge
3
10 reps
-
6
Pistol Squat
3
5-8 reps
-
7
Box Jump
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Dip (Assisted)
2 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
5
Hammer Curl
2 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
Day 2
1
Jump Rope
1 Set
3 mins
-
2
Hack Squat
3 Sets
10-12 Reps
-
3
Goblet Squat
2 Sets
12-15 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
5
Leg Curl
2 Sets
12-15 Reps
-
6
Back Extension
3 Sets
5-8 Reps
-
7
Russian Twist
3 Sets
1 mins
-
Day 4
1
Jump Rope
1 Set
3 mins
-
2
Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Wide Grip Pull-Up
3 Sets
AMRAP
-
4
Pike Push Up
3 Sets
AMRAP
-
5
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
6
Decline Push Up
2 Sets
AMRAP
-
7
Reverse Fly
2 Sets
10-12 Reps
-
Day 5
1
Jump Rope
1 Set
3 mins
-
2
Squat (Barbell)
3 Sets
3-5 Reps
-
3
Speed Deadlift
3 Sets
8 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
5
Jump Switch Lunge
3 Sets
10 Reps
-
6
Pistol Squat
3 Sets
5-8 Reps
-
7
Box Jump
3 Sets
5 Reps
-
Day 3
1
Jump Rope
2 Sets
5 mins
-
2A
Punching Bag
2 Sets
3 mins
-
2B
Shadow Kick Boxing
2 Sets
3 mins
-
3
Hollow Hold
2 Sets
1 mins
-
4
Hanging Toes To Bar
2 Sets
8-10 Reps
-
5
Lateral Med Ball Slam
2 Sets
12 Reps
-
6
World's Greatest Stretch
2 Sets
10 Reps
-
7
Couch Stretch with Reachovers
2 Sets
30 secs
-