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5 weeks
4 days of strength
1 day of plyo
5 days of cardio
Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Barbell Rear Tricep Extension
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Good Morning
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Box Side to Side Shuffle
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3x8 reps |
rest: 60s
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Machine Single-Leg Press
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3x8 reps |
rest: 60s
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Single-Leg Glute Bridge
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3x8 reps |
rest: 60s
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Split Jump
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3x8 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Kettlebell Pistol Squat
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3x8 reps |
rest: 60s
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Barbell Push Press
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3x8 reps |
rest: 60s
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Barbell Rear Delt Row
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3x8 reps |
rest: 60s
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Dumbbell Alternating Shoulder Press
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Cable Reverse Fly
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Rocket Jump
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3x8 reps |
rest: 60s
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Barbell Glute Bridge
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3x8 reps |
rest: 60s
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Cable Pull Through
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Kneeling Squat
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Box Jump Multiple Response
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Split Jump
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Mountain Climber
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Rocket Jump
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3x8 reps |
rest: 60s
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