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BoostcampPNG

Baseball preseason & in-season

by Braelon B.
4 athletes joined

Program Description

Be ready to perform for the season and stay in the weight room during the season.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 06:20
  • Last Edited
    Aug 27, 2024 12:14
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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
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Squat (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
2
Squat (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
2
Deadlift (Barbell)
1
1
2
3
5 reps
3 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
75%
85%
90%
95%
70%
2
Push Up
3
12 reps
RPE 6
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Split Jerk
3
5 reps
RPE 8
5
Arnold Press
3
20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
7
Hanging Leg Raise
3
20 reps
RPE 6
8
Sit Up
3
30 reps
RPE 6.5
9
Hollow Hold
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
1 reps
75%
80%
90%
2
Power Clean
1
1
1
1
2
1
3 reps
2 reps
3 reps
2 reps
1 reps
4 reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2
1
2
1
3 reps
2 reps
1 reps
4 reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4
8 reps
RPE 6-8
5
Hanging Leg Raise
3
20 reps
RPE 7
6
Sit Up
3
30 reps
RPE 7
7
Hollow Hold
3
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Pull Overs
3
10 reps
RPE 6
2
Dip (Weighted)
3
10 reps
RPE 6
3
Front Raise
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
75%
80%
90%
2
Power Clean
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
3 Reps
2 Reps
3 Reps
2 Reps
1 Reps
4 Reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2 Sets
1 Set
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
4 Reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@6-8
5
Hanging Leg Raise
3 Sets
20 Reps
@7
6
Sit Up
3 Sets
30 Reps
@7
7
Hollow Hold
3 Sets
1 mins
@7
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
75%
80%
90%
2
Power Clean
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
3 Reps
2 Reps
3 Reps
2 Reps
1 Reps
4 Reps
70%
80%
85%
90%
95%
70%
3
Deadlift (Barbell)
2 Sets
1 Set
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
4 Reps
75%
85%
90%
75%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@6-8
5
Hanging Leg Raise
3 Sets
20 Reps
@7
6
Sit Up
3 Sets
30 Reps
@7
7
Hollow Hold
3 Sets
1 mins
@7
Day 5
1
Rotator Cuff Pull Overs
3 Sets
10 Reps
@6
2
Dip (Weighted)
3 Sets
10 Reps
@6
3
Front Raise
3 Sets
10 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
8 Reps
75%
85%
90%
95%
70%
2
Push Up
3 Sets
12 Reps
@6
3
Chin-Up (Weighted)
3 Sets
10 Reps
@8
4
Split Jerk
3 Sets
5 Reps
@8
5
Arnold Press
3 Sets
20 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hanging Leg Raise
3 Sets
20 Reps
@6
8
Sit Up
3 Sets
30 Reps
@6.5
9
Hollow Hold
3 Sets
1 mins
@8
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
8 Reps
75%
85%
90%
95%
70%
2
Push Up
3 Sets
12 Reps
@6
3
Chin-Up (Weighted)
3 Sets
10 Reps
@8
4
Split Jerk
3 Sets
5 Reps
@8
5
Arnold Press
3 Sets
20 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5
7
Hanging Leg Raise
3 Sets
20 Reps
@6
8
Sit Up
3 Sets
30 Reps
@6.5
9
Hollow Hold
3 Sets
1 mins
@8