Day 1 — Upper Body Endurance
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Chest-Supported Dumbbell Rows — 4 sets × 12 reps
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Cable Chest Flyes — 3 × 15
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Close-Grip Push-Ups — 3 × 12–15
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Reverse Pec Deck Flyes — 3 × 15
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Alternating Dumbbell Curls — 3 × 12 each arm
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Overhead Cable Triceps Extensions — 3 × 15
Goal: Maintain controlled reps and consistent tension throughout each set. Rest 45–75 seconds between sets.
Day 2 — Posterior Chain Power
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Barbell Hip Thrusts — 4 × 10
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Seated Leg Curls — 4 × 12
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45-Degree Back Extensions — 3 × 12
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Cable Pull-Throughs — 3 × 15
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Standing Single-Leg Calf Raises — 3 × 12 each leg
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Dead Bugs — 3 × 12 each side
Goal: Strengthen the glutes, hamstrings, and lower-back supporting muscles with controlled movement and strong positioning.
Day 3 — Speed, Agility and Reaction
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Agility Ladder Drills — 4 × 20 seconds
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Short Shuttle Runs — 5 rounds
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Medicine Ball Rotational Throws — 3 × 8 each side
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Lateral Bounds — 3 × 8 each side
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Fast Feet Line Hops — 4 × 20 seconds
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Incline Treadmill Intervals — 8 rounds of 15 seconds fast / 45 seconds easy
Goal: Develop quickness, coordination, and repeat-effort conditioning. Take enough recovery between explosive efforts to maintain good technique.
Day 4 — Shoulders, Arms and Grip
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Cable Lateral Raises — 4 × 12 each arm
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Machine Shoulder Press — 3 × 12
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Preacher Curls — 3 × 12
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Cable Reverse Curls — 3 × 15
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Rope Triceps Pushdowns — 3 × 15
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Dumbbell Wrist Curls — 3 × 15
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Dead Hangs — 3 × 30–45 seconds
Goal: Build shoulder and arm endurance while improving forearm strength and grip. Use strict form instead of swinging heavier weights.
Day 5 — Total-Body Work Capacity
Complete 4 rounds, resting 90 seconds between rounds.
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Exercise
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Reps / Duration
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|---|---|
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Dumbbell Step-Ups
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10 per leg
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Medicine Ball Slams
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12 reps
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|
SkiErg
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30 seconds
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Bear Crawl
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20 yards
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Wall Sit
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45 seconds
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Bicycle Crunches
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20 total
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Goal: Sustain output across all four rounds without sacrificing technique. Aim for consistent performance rather than racing through the circuit.
