Beastly Sim 2.0

by Thomas D.

1 athletes joined

Program Description

Be a weapun on the turf

Program Overview

Level
Advanced
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Feb 12, 2024 08:30
Last Edited
May 07, 2024 10:55

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Lat Pulldown

5

10 reps

75%

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Lat Pulldown

5

10 reps

75%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Lat Pulldown

5

10 reps

RPE 8.5

Day 1

1

Bench Press (Barbell)

5

10 reps

RPE 6.5

2

Overhead Press (Barbell)

5

10 reps

RPE 6.5

3

Lat Pulldown

5

10 reps

RPE 6.5

Day 2

1

400m Sprint

6

1.2 mins

RPE 10

Day 2

1

400m Sprint

6

1.2 mins

RPE 8.5

Day 2

1

400m Sprint

6

1.2 mins

RPE 10

Day 2

1

400m Sprint

6

1.2 mins

RPE 10

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Cable Crunch

5

15 reps

RPE 8.5

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Cable Crunch

5

15 reps

RPE 8.5

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Cable Crunch

6

15 reps

RPE 8

Day 3

1

Deadlift (Barbell)

5

10 reps

RPE 6.5

2

Squat (Barbell)

5

10 reps

RPE 6.5

3

Cable Crunch

5

15 reps

RPE 6.5

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Lat Pulldown

5 Sets

10 Reps

75%

Day 2

1

400m Sprint

6 Sets

1.2 mins

@10

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Cable Crunch

5 Sets

15 Reps

@8.5