Day 1: Upper / Endurance
Day 2: Lower / Core
Day 3: Lightning Speed / Agility
Day 4: Rest
Day 5: Upper / Endurance
Day 6: Lower / Core
Day 7: Rest
Strength: 5-8 reps
Hypertrophy: 10-12 reps
Endurance: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm up | Warm up | Warm up | Warm up | Warm up |
| Barbell Bench Press 3sets | Goblet Squats 3sets | Agility Ladder Drills 10sets | Barbell Bench Press 3sets | Goblet Squats 3sets |
| Lat Pulldown 3sets | Bulgerian Split Squats 3sets | Jump Rope 15min | Lat Pulldown 3sets | Bulgerian Split Squats 3sets |
| Overhead Press 3sets | Hip Thrusts 3sets | Weighted Box Jumps 3sets | Overhead Press 3sets | Hip Thrusts 3sets |
| Deadlifts 3sets | Hanging Leg Raises 3sets | Sprints 5sets 100m | Deadlifts 3sets | Hanging Leg Raises 3sets |
| Burpees 4sets | Russian Twists 3sets | Shadow Boxing 15min | Burpees 4sets | Russian Twists 3sets |
| Run 3-5-10km | Horse Stance 3sets 45sec | - | Run 3-5-10km | Hose Stance 3sets 45sec |
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