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The Feared Athlete

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1 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
    Jul 17, 2024 08:29
  • Last Edited
    Aug 17, 2024 02:18
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3B
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
6
Dip (Weighted)
3
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3
15 reps
RPE 10
8
Ab Wheel
3
10 reps
RPE 10
9
Russian Twist
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Hang Clean
3
3-6 reps
RPE 9
4
Squat (Barbell)
4
2-5 reps
RPE 9
5
Single Leg Press
3
8-10 reps
RPE 9
6
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
7
Lunge (Dumbbell)
3
10 reps
RPE 10
8
Standing Calf Raise
2
2
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Box Jump
3
5 reps
RPE 10
10
Broad Jump
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
4
Wrist Curls
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Ab Wheel
3
10 reps
RPE 10
9
Plank
2
1-2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Power Clean
3
3-6 reps
RPE 9
4
Power Shrug
3
10-20 reps
RPE 9
5
Squat (Barbell)
4
6-8 reps
RPE 9
6
Single Leg Squat With Bench
3
5-8 reps
RPE 9
7
Lying Leg Curl
2
2
10-15 reps
10-100 reps
RPE 9
RPE 10
8
Standing Calf Raise
3
1
10-12 reps
10-100 reps
RPE 10
RPE 10
9
Lateral Box Jump
3
5 reps
RPE 10
10
Vertical Jump
3
5 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
3A
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
5
Skull Crusher (Dumbbell)
4 Sets
8-10 Reps
@9
6
Dip (Weighted)
3 Sets
AMRAP
-
7
Medicine Ball Floor Throw And Hip Toss
3 Sets
15 Reps
@10
8
Ab Wheel
3 Sets
10 Reps
@10
9
Russian Twist
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9
3
Hang Clean
3 Sets
3-6 Reps
@9
4
Squat (Barbell)
4 Sets
2-5 Reps
@9
5
Single Leg Press
3 Sets
8-10 Reps
@9
6
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
7
Lunge (Dumbbell)
3 Sets
10 Reps
@10
8
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
10-100 Reps
@10
@10
9
Box Jump
3 Sets
5 Reps
@10
10
Broad Jump
3 Sets
5 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
4
Wrist Curls
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
8
Ab Wheel
3 Sets
10 Reps
@10
9
Plank
2 Sets
1-2 mins
@10
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@9
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9
3
Power Clean
3 Sets
3-6 Reps
@9
4
Power Shrug
3 Sets
10-20 Reps
@9
5
Squat (Barbell)
4 Sets
6-8 Reps
@9
6
Single Leg Squat With Bench
3 Sets
5-8 Reps
@9
7
Lying Leg Curl
2 Sets
2 Sets
10-15 Reps
10-100 Reps
@9
@10
8
Standing Calf Raise
3 Sets
1 Set
10-12 Reps
10-100 Reps
@10
@10
9
Lateral Box Jump
3 Sets
5 Reps
@10
10
Vertical Jump
3 Sets
5 Reps
@10