Program Description
Purpose for program is to improve general athletic ability on all parts. This program will improve strength, explosive strength, build muscle, improve speed, jumping ability, and endurance. After 4 weeks the program will be updated, with lower reps and faster and less running distance. After the 8 weeks on deload week might be necessary to reduce systemic fatigue etc. The program is auto regulated, i.e to tired to do the amounts of sets and effort, reduce sets. Monday rest Tuesday full body Wednesday intervals Thursday rest Friday lower body Saturday upper body Sunday aerobic intervals
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalAthletics, Powerbuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedNov 02, 2024 09:43
- Last EditedFeb 17, 2025 11:58
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ON THE BOOSTCAMP APP FOR FREE
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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
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Pogo Jump
2
10 reps
-
3
Forward Jump
3
5 reps
-
4
Front Squat (Barbell)
1
1
1
5 reps
9 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
5 reps
8 reps
9 reps
RPE 6
RPE 8.5
RPE 9
6
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 8.5
7
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
8
Ab Wheel
1
10 reps
RPE 8
9
Dip (Weighted)
1
10 reps
RPE 9
10
Leg Extension
1
10 reps
RPE 9
11
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
10 reps
RPE 8.5
2
Skull Crusher (Dumbbell)
2
10 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
1
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7
Jog
1
3 mins
-
8
Sprint
8
45-55 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Sprint
3
4 secs
-
3
Sprint
3
5 secs
-
4
Alternate Bounds
2
8 reps
-
5
One Legged Bounds
2
8 reps
-
6
Vertical Jump
3
5 reps
-
7
Hang Power Clean
1
1
1
1
1
5 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9
8
Squat (Barbell)
1
1
1
4-6 reps
7-10 reps
7-10 reps
RPE 6
RPE 8.5
RPE 9
9
Stiff Leg Deadlift
1
1
7 reps
7 reps
RPE 8
RPE 9
10
Abs Crunch (Machine)
1
10 reps
RPE 9
11
Hanging Toes To Bar
1
10 reps
RPE 7
12
Leg Extension
1
10 reps
RPE 9
13
Leg Curl
1
10 reps
RPE 8
14
Single Leg Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
-
2
Lateral Med Ball Throw
3
7 reps
-
3
Bench Press (Barbell)
1
1
1
5-8 reps
7-10 reps
7-10 reps
RPE 6
RPE 8
RPE 9
4
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
7 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Dip (Weighted)
1
10 reps
RPE 9
8
Standing Pullover (Cable)
1
10 reps
RPE 8
9
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
10
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
11
Rear Delt Fly (Machine)
1
12 reps
RPE 8
12
Lateral Raise (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
13
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Run
2
2
2
2
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Light Jog1 Set
3 mins
-
2
Pogo Jump2 Sets
10 Reps
-
3
Forward Jump3 Sets
5 Reps
-
4
Front Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
9 Reps
8 Reps
@6
@8
@9
5
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
8 Reps
9 Reps
@6
@8.5
@9
6
Bulgarian Split Squat (Barbell)2 Sets
7 Reps
@8.5
7
Pull-Up (Weighted)1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
8
Ab Wheel1 Set
10 Reps
@8
9
Dip (Weighted)1 Set
10 Reps
@9
10
Leg Extension1 Set
10 Reps
@9
11
Chest Supported Row (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
Day 5
1
Light Jog1 Set
5 mins
-
2
Run2 Sets
2 Sets
2 Sets
2 Sets
4 mins
2 mins
1 mins
0.6 mins
-
-
-
-
Day 3
1
Light Jog1 Set
3 mins
-
2
Sprint3 Sets
4 secs
-
3
Sprint3 Sets
5 secs
-
4
Alternate Bounds2 Sets
8 Reps
-
5
One Legged Bounds2 Sets
8 Reps
-
6
Vertical Jump3 Sets
5 Reps
-
7
Hang Power Clean1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@7.5
@8.5
@9
8
Squat (Barbell)1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
7-10 Reps
@6
@8.5
@9
9
Stiff Leg Deadlift1 Set
1 Set
7 Reps
7 Reps
@8
@9
10
Abs Crunch (Machine)1 Set
10 Reps
@9
11
Hanging Toes To Bar1 Set
10 Reps
@7
12
Leg Extension1 Set
10 Reps
@9
13
Leg Curl1 Set
10 Reps
@8
14
Single Leg Calf Raise2 Sets
10 Reps
@8
Day 2
1
Hammer Curl2 Sets
10 Reps
@8.5
2
Skull Crusher (Dumbbell)2 Sets
10 Reps
@8.5
3
Preacher Curl (EZ Bar)2 Sets
10 Reps
@8
4
Lateral Raise (Cable)1 Set
10 Reps
@8
5
Tricep Pushdown (Cable)2 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
10 Reps
@8
7
Jog1 Set
3 mins
-
8
Sprint8 Sets
45-55 secs
-
Day 4
1
Light Jog1 Set
3 mins
-
2
Lateral Med Ball Throw3 Sets
7 Reps
-
3
Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
7-10 Reps
7-10 Reps
@6
@8
@9
4
Lat Pulldown1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Shoulder Press (Machine)1 Set
1 Set
7 Reps
10 Reps
@8
@9
6
Dumbbell Row1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Dip (Weighted)1 Set
10 Reps
@9
8
Standing Pullover (Cable)1 Set
10 Reps
@8
9
Bicep Curl (Cable)1 Set
1 Set
10 Reps
10 Reps
@8
@9
10
Tricep Pushdown (Cable)1 Set
1 Set
10 Reps
10 Reps
@8
@9
11
Rear Delt Fly (Machine)1 Set
12 Reps
@8
12
Lateral Raise (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@9
13
Reverse Wrist Curl (Dumbbell)2 Sets
10 Reps
@8