Day 1: Strength / Power
Day 2: Endurance / Conditioning
Day 3: Rest
Day 4: Explosivness / Power
Day 5: Endurance / Conditioning
Day 6: Active Recovery / Bodyweight
Day 7: Rest
Strength: 5-8 reps
Hypertrophy: 10-12 reps
Endurance: 15-20 reps
| Day1 | Day2 | Day4 | Day5 | Day6 |
|---|---|---|---|---|
| Warm up | Warm up | Warm up | Warm up | Warm up |
| Deadlifts 4sets | Jump Rope 15min | Barbell Squats 4sets | Jump Rope 15min | Light Run 30min |
| Bench Press 4sets | Battle Ropes 4sets 35sec | Power Cleans 4sets | Battle Ropes 4sets 35sec | Dips 3sets |
| Barbell Rows 4sets | Zercher Deadlifts 3sets | Romanian Deadlifts 3sets | Zercher Deadlifts 3sets | Pull ups 3sets |
| Barbell Squats 4sets | Burpees 3sets | Medicine Ball Slams 4sets | Burpees 3sets | Squats 4sets |
| Leg Press 3sets | Farmer Walks 4sets 100m | Weighted Dips 3sets | Farmer Walks 4sets 100m | Burpees 3sets |
| Sprints 6sets 100m | Run 3-5-10km | Plate Pinch 4sets 30sec | Run 3-5-10km | - |
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