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Body Armour for skateboarders

by Ozp
1 athletes joined

Program Description

This is for skateboarders or other action sport athletes who want to protect their bodies from the impact and punishment of slamming. This is not a programme to transfer skills form the gym into your sport. You get better at skating by skating, you get better in the gym by getting stronger. Being stronger will help you skate for a long time to come. Build body armor. Build strength. Lower days focus on athletic and explosive leg based movements. Jump hard. Land soft. Upper hypertrophy days should be pushed hard. Don’t focus on the number of reps so much, push for failure on the last sets.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 02, 2024 05:43
  • Last Edited
    Oct 04, 2024 11:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8
3
Depth Jump
3
2 reps
-
4
Calf Raise (Leg Press)
3
15 reps
RPE 8.5
5
Lying Leg Curl
3
10 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Ab Wheel
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Rear Delt Fly (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Depth Jump
3
2 reps
RPE 9
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Box Jump
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Depth Jump
3 Sets
2 Reps
-
4
Calf Raise (Leg Press)
3 Sets
15 Reps
@8.5
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
7
Ab Wheel
3 Sets
10 Reps
@9
Day 3
1
Box Jump
3 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
2 Reps
@9
3
Depth Jump
3 Sets
2 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Wide Grip Lat Pulldown
4 Sets
5 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
6
Hammer Curl
4 Sets
12 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8 Reps
@9
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
5
Tricep Extension (Cable)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
Rear Delt Fly (Cable)
4 Sets
12 Reps
@9