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BoostcampPNG

Rise

by Joe P.

Program Description

This program is designed to help with strength as well as explosiveness to help your athletic goals in your sport.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 18, 2024 02:41
  • Last Edited
    Jul 18, 2024 03:09
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START THE PROGRAM
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
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 8.5
4
Seated Hamstring Curl
4
15 reps
RPE 8.5
5
Seated Calf Raise
3
12 reps
RPE 8.5
6
Standing Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
6 reps
RPE 8
2
Depth Box Jump
3
5 reps
RPE 8
3
Reactive Box Jump
4
4 reps
RPE 8
4
Single Leg Box Jump
3
6 reps
RPE 8
5
Single Leg Box Jump
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Leg Press
3 Sets
12 Reps
@9
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Seated Hamstring Curl
4 Sets
15 Reps
@8.5
5
Seated Calf Raise
3 Sets
12 Reps
@8.5
6
Standing Calf Raise
4 Sets
8 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
3
Lat Pulldown
4 Sets
10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
12 Reps
@9
5
Preacher Curl (EZ Bar)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Tricep Rope Push Down (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 3
1
Box Jump
3 Sets
6 Reps
@8
2
Depth Box Jump
3 Sets
5 Reps
@8
3
Reactive Box Jump
4 Sets
4 Reps
@8
4
Single Leg Box Jump
3 Sets
6 Reps
@8
5
Single Leg Box Jump
3 Sets
5 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@8.5
3
Seated Row (Cable)
4 Sets
10 Reps
@8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
@9
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9