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Strength/Power For Track and field running and jumping speed

by Simeon
14 athletes joined

Program Description

Primary strength emphasis Secondary Power Emphasis to get stronger for track and field 5 days a week can do day 5 cleans and glute focus or replace it with another leg day this was made for myself but can also be useful for others only need barbell dumbell band annd calisthenic equipment takes inspiration from other programs

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 11:51
  • Last Edited
    Dec 02, 2024 09:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Pec dec fly bodyweight standing
3
25 reps
-
7
Arnold Press
2
1
12 reps
10 reps
-
-
8
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
10A
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
11A
Front Raise
1
2
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
14
Hamstring sliders
1
2
25 reps
20 reps
-
-
15
Nordic Curl
1
1
1
5 reps
6 reps
7 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Barbell wall squat
1
2
15 reps
12 reps
-
-
3
Pistol Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Glute Kickback
3
10 reps
-
6
Squat (Low Bar)
3
6 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Step-Up (Weighted)
3
6 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Romanian Deadlift (Barbell)
3
6 reps
-
11
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
12
Calf Raise (Bodyweight)
4
25 reps
-
13
seated tib raise
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
diamond pushup
3
30 reps
-
2
Bicep Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Dips Between Chairs
1
2
15 reps
10 reps
-
-
5
Concentration Curl
3
12 reps
-
6
Bench Press (Close Grip)
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Bicep Curl (Barbell)
2
2
15 reps
12 reps
-
-
9
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Clean Deadlift
1
1
1
12 reps
10 reps
6 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Bent Over Row (Barbell)
1
1
12 reps
10 reps
-
-
5
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Good Morning
3
10 reps
-
7
Lat Pulldown
4
15 reps
-
8
Seated Row (Machine)
3
12 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
10
Superman
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
20
Neck Curl
2
1
30 reps
15 reps
-
-
21
Reverse Wrist Curl (Barbell)
3
15 reps
-
22
ankle circle
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
20
Neck Curl
2
1
30 reps
15 reps
-
-
21
Reverse Wrist Curl (Barbell)
3
15 reps
-
22
ankle circle
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
20
Neck Curl
2
1
30 reps
15 reps
-
-
21
Reverse Wrist Curl (Barbell)
3
15 reps
-
22
ankle circle
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
20
Neck Curl
2
1
30 reps
15 reps
-
-
21
Reverse Wrist Curl (Barbell)
3
15 reps
-
22
ankle circle
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
20
Neck Curl
2
1
30 reps
15 reps
-
-
21
Reverse Wrist Curl (Barbell)
3
15 reps
-
22
ankle circle
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
4
30-1 mins
-
2
Hip Thrust (Barbell)
4
6 reps
-
3
Hip Adductor (Machine)
4
15 reps
-
4
Snatch (Barbell)
3
8 reps
-
5
muscle snatch
5
2 reps
-
6
Clean and Jerk
3
3 reps
-
7
Power Snatch
6
1 reps
-
8
Split Jerk
4
2 reps
-
9
Snatch (Barbell)
6
1 reps
-
10
Power Clean
3
3 reps
-
11
Sit Up
4
25 reps
-
12
Russian Twist
4
30 reps
-
13
Lying Leg Raise
4
15 reps
-
14
Plank
3
1 mins
-
15
Side Plank
4
1 mins
-
16
Leg Pull-In
4
20 reps
-
17
Hollow Hold
4
1 mins
-
18
Mountain Climber
4
15 reps
-
19
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
20
Neck Curl
2
1
30 reps
15 reps
-
-
21
Reverse Wrist Curl (Barbell)
3
15 reps
-
22
ankle circle
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
2A
akle series
2
30 reps
-
2B
Ankle series
2
30 reps
-
3A
Wrist Curls
2
30 reps
-
4
Wrist flicks
3
20 reps
-
5A
Weist series
2
30 reps
-
6A
Neck Flexion
2
30 reps
-
6B
Neck Extension
2
30 reps
-
7
neck circles
2
30 reps
-
8
Mobility go to link
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching go to link
1
-
Week 1
1 / 7 Weeks
Day 1
1
Push Up
4 Sets
20 Reps
-
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Pec dec fly bodyweight standing
3 Sets
25 Reps
-
7
Arnold Press
2 Sets
1 Set
12 Reps
10 Reps
-
-
8
Seated Overhead Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
10A
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
11A
Front Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
diamond pushup
3 Sets
30 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
3
Skull Crusher (Barbell)
3 Sets
12 Reps
-
4
Dips Between Chairs
1 Set
2 Sets
15 Reps
10 Reps
-
-
5
Concentration Curl
3 Sets
12 Reps
-
6
Bench Press (Close Grip)
3 Sets
15 Reps
-
7
Hammer Curl
3 Sets
15 Reps
-
8
Bicep Curl (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
9
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Clean Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
3
Chest Supported Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
6
Good Morning
3 Sets
10 Reps
-
7
Lat Pulldown
4 Sets
15 Reps
-
8
Seated Row (Machine)
3 Sets
12 Reps
-
9
Shrug (Dumbbell)
3 Sets
15 Reps
-
10
Superman
3 Sets
15 Reps
-
Day 2
1
Jump Squat
3 Sets
20 Reps
-
2
Barbell wall squat
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Pistol Squat
4 Sets
8 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Glute Kickback
3 Sets
10 Reps
-
6
Squat (Low Bar)
3 Sets
6 Reps
-
7
Lunge (Dumbbell)
3 Sets
12 Reps
-
8
Step-Up (Weighted)
3 Sets
6 Reps
-
9
Seated Calf Raise
3 Sets
10 Reps
-
10
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
11
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
12
Calf Raise (Bodyweight)
4 Sets
25 Reps
-
13
seated tib raise
4 Sets
25 Reps
-
14
Hamstring sliders
1 Set
2 Sets
25 Reps
20 Reps
-
-
15
Nordic Curl
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
-
-
-
Day 5
1
Hip Bridge March
4 Sets
30-1 mins
-
2
Hip Thrust (Barbell)
4 Sets
6 Reps
-
3
Hip Adductor (Machine)
4 Sets
15 Reps
-
4
Snatch (Barbell)
3 Sets
8 Reps
-
5
muscle snatch
5 Sets
2 Reps
-
6
Clean and Jerk
3 Sets
3 Reps
-
7
Power Snatch
6 Sets
1 Reps
-
8
Split Jerk
4 Sets
2 Reps
-
9
Snatch (Barbell)
6 Sets
1 Reps
-
10
Power Clean
3 Sets
3 Reps
-
11
Sit Up
4 Sets
25 Reps
-
12
Russian Twist
4 Sets
30 Reps
-
13
Lying Leg Raise
4 Sets
15 Reps
-
14
Plank
3 Sets
1 mins
-
15
Side Plank
4 Sets
1 mins
-
16
Leg Pull-In
4 Sets
20 Reps
-
17
Hollow Hold
4 Sets
1 mins
-
18
Mountain Climber
4 Sets
15 Reps
-
19
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 7
1
Stretching go to link
1 Set
-
Day 6
2A
akle series
2 Sets
30 Reps
-
2B
Ankle series
2 Sets
30 Reps
-
3A
Wrist Curls
2 Sets
30 Reps
-
4
Wrist flicks
3 Sets
20 Reps
-
5A
Weist series
2 Sets
30 Reps
-
6A
Neck Flexion
2 Sets
30 Reps
-
6B
Neck Extension
2 Sets
30 Reps
-
7
neck circles
2 Sets
30 Reps
-
8
Mobility go to link
1 Set
-