• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 1


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 2


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 3


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 4


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 5


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 6


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 7


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save

How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
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• Day 7
  • REST DAY [1x1]
X
Day 7 Week 8


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
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How to use the plan

• Day 1
  • Lower Body Warmup [1x1]
  • Squats [5x3]
  • High Pulls fast [5x3]
  • Lunges [4x8e*]
  • BB RDL [4x5]
  • Conditioning [10x100yrd]
X
Day 1 Week 9


Enter your weight and repetitions.
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Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Squats [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise High Pulls Fast [5x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM	Sets
Exercise Lunges [4x8e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB RDL [4x5]	Rest [min] 2	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Conditioning [10x100yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 2
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x3]
  • DB Shoulder Press [3x6]
  • BB Row [4x5]
  • Skull Crushers [3x12]
  • Biceps Curls [3x12]
X
Day 2 Week 9


Enter your weight and repetitions.
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Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench [5x3]	Rest [min] 3	Weight [kg/lbs] 80% of 1RM	Sets
Exercise DB Shoulder Press [3x6]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise BB Row [4x5]	Rest [min] 3	Weight [kg/lbs] 70% of 1RM	Sets
Exercise Skull Crushers [3x12]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Bicep Curls [3x12]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 3
  • Field Warmup [1x1]
  • Overhead Toss [3x5]
  • 10 yard Sprints [8x10yrd]
  • Single Leg Jumps [4x10yrd]
  • Ladder Drill Pick 5 [3x1]
X
Day 3 Week 9


Enter your weight and repetitions.
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Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Field Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Overhead Toss [3x5]	Rest [min] 2	Weight [kg/lbs] Medicine Ball	Sets
Exercise 10 yard Sprints [8x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Single Leg Jumps [4x10yrd]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Ladder Drill Pick 5 [3x1]	Rest [min] 2	Ladder Drills Pick 5 Drills	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 4
  • Lower Body Warmup [1x1]
  • Jump Squats [4x8]
  • Squats [5x5]
  • Banded Deadlift [4x3]
  • Single Leg Split Squats [4x4e*]
  • Glute Ham Raises [3x6-8]
X
Day 4 Week 9


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Lower Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise Jump Squats [4x8]	Rest [min] 2	Weight [kg/lbs] light Dumbbell	Sets
Exercise Squat [5x5]	Rest [min] 2	Weight [kg/lbs] 75% of 1RM	Sets
Exercise Banded Deadlift [4x3]	Rest [min] 3	Weight [kg/lbs] 60% of 1RM + Bands	Sets
Exercise Single leg Split Squats [4x4e*]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Exercise Glute Ham Raises [3x6-8]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 5
  • Upper Body Warmup [1x1]
  • BB Bench Press [5x5]
  • Pull ups [5x5]
  • 3 Way Shoulder [3x10]
  • Dips [3x6]
  • Hammer Curls [3x10]
X
Day 5 Week 9


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Upper Body Warmup [1x1]	Rest [min] 2	Weight [kg/lbs] Body Weight	Sets
Exercise BB Bench Press [5x5]	Rest [min] 2	Weight [kg/lbs] Barbell	Sets
Exercise Pull ups [5x5]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise 3 Way Shoulder [3x10]	Rest [min] 3	Weight [kg/lbs] Dumbbell	Sets
Exercise Dips [3x6]	Rest [min] 2	Weight [kg/lbs] Body Weight + Weight	Sets
Exercise Hammer Curls [3x10]	Rest [min] 2	Weight [kg/lbs] Dumbbell	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 6
  • Recovery Foam Roll [1x1]
  • Recovery Stretch [1x1]
X
Day 6 Week 9


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise Recovery Foam Roll [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Exercise Recovery Stretch [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save
• Day 7
  • REST DAY [1x1]
X
Day 7 Week 9


Enter your weight and repetitions.
---
Select the unit for your plan:
Select unit: kg lbs
Exercise	Rest [min]	Weight [kg/lbs]	Sets
Exercise REST DAY [1x1]	Rest [min]	Weight [kg/lbs] Body Weight	Sets
Legend:
SS: Super Set (no rest between exercises)
e: number of reps for each side
Close Save