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BoostcampPNG

Hybrid Athlete PHUL

by Michaelenzo
33 athletes joined

Program Description

Do you want to build an aesthetic upper body and an athletic lower body? Then this program is for you. Program Goals: • Upper body: build muscle with a focus on shoulders, arms, and lats • Lower body: improve power, explosiveness, and overall athleticism • I sprinkled in pull-ups and shoulder isolations at the end of lower body days Program Structure: • Monday: Shoulders and arms hypertrophy • Tuesday: Lower body strength • Thursday: Chest and back hypertrophy • Friday/Saturday: Lower body power Others: • Yoga 1x per week • Cardio 1x per week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 01, 2024 06:27
  • Last Edited
    Nov 03, 2024 01:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 reps
RPE 7-10
3
Lateral Raise (Cable)
3
10-17 reps
RPE 7-10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Incline Curl (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Front Squat (Barbell)
1
2
1-3 reps
4-6 reps
RPE 9
RPE 8
3
Seated Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Calf Raise
2
6-10 reps
RPE 8-10
5
Lu Raise
2
10-20 reps
RPE 10
6
Plank
2
0.5-2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-12 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Cable Pullover
3
8-12 reps
RPE 9
4
Achilles Spring Jumps
3
0.5-1 mins
-
5
Standing Calf Raise
3
10-20 reps
RPE 10
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Front Raise (Dumbbell)
1 Set
10-15 Reps
@10
2
Seated Anterior Delt Press
3 Sets
6-10 Reps
@7-10
3
Lateral Raise (Cable)
3 Sets
10-17 Reps
@7-10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Incline Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Front Squat (Barbell)
1 Set
2 Sets
1-3 Reps
4-6 Reps
@9
@8
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@9
4
Seated Calf Raise
2 Sets
6-10 Reps
@8-10
5
Lu Raise
2 Sets
10-20 Reps
@10
6
Plank
2 Sets
0.5-2 mins
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
2
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@9-10
3
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9-10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Wrist Curls
2 Sets
AMRAP
@10
Day 4
1
Kettlebell Swing
3 Sets
8-12 Reps
@8
2
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
3
Cable Pullover
3 Sets
8-12 Reps
@9
4
Achilles Spring Jumps
3 Sets
0.5-1 mins
-
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10