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BoostcampPNG

Strength for Football/Soccer

by Lisa Thulasi R.
4 athletes joined

Program Description

Beginner friendly program Simple Will improve power Run faster Less fatigue on the pitch Quicker recovery after games

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 07, 2024 09:40
  • Last Edited
    Jan 02, 2025 10:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
4
20 reps
30%
5B
Standing Calf Raise
4
20 reps
60%
5C
Russian Twist (Dumbbell)
4
20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1
AMRAP
65%
6A
Plank
3
1 mins
RPE 8
6B
Lunge (Barbell)
3
16 reps
75%
6C
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Seated Calf Raise
4
20 reps
70%
3A
Overhead Press (Barbell)
3
12 reps
80%
3B
Sit Up
3
16 reps
RPE 8
4A
Single Leg Deadlift
3
20 reps
50%
4B
Lateral Step Up
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
RPE 8
2
Hip Thrust (Barbell)
1
4
10 reps
10 reps
50%
80%
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3B
Reverse Lunge (Barbell)
3
16 reps
70%
3C
Depth Jump
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3
12 reps
75%
3B
Pendlay Row
3
12 reps
75%
3C
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1 Set
AMRAP
65%
5A
Lateral Lunge
4 Sets
20 Reps
30%
5B
Standing Calf Raise
4 Sets
20 Reps
60%
5C
Russian Twist (Dumbbell)
4 Sets
20 Reps
60%
Day 2
1
Sprint
1 Set
20 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
3
Bench Press (Barbell)
1 Set
AMRAP
95%
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
90%
85%
80%
75%
70%
5
Bench Press (Barbell)
1 Set
AMRAP
65%
6A
Plank
3 Sets
1 mins
@8
6B
Lunge (Barbell)
3 Sets
16 Reps
75%
6C
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Sprint
1 Set
20 mins
@8
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
50%
60%
70%
80%
2B
Seated Calf Raise
4 Sets
20 Reps
70%
3A
Overhead Press (Barbell)
3 Sets
12 Reps
80%
3B
Sit Up
3 Sets
16 Reps
@8
4A
Single Leg Deadlift
3 Sets
20 Reps
50%
4B
Lateral Step Up
3 Sets
20 Reps
@8
Day 4
1
Sprint
1 Set
20 mins
@8
2
Hip Thrust (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
50%
80%
3A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
3B
Reverse Lunge (Barbell)
3 Sets
16 Reps
70%
3C
Depth Jump
3 Sets
8 Reps
@8
Day 5
1
Run
1 Set
15 mins
@6
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
75%
3B
Pendlay Row
3 Sets
12 Reps
75%
3C
Hanging Leg Raise
3 Sets
12 Reps
@8