Hari 1 - Senin - Explosive Lifting Day
Hurdle Jumps: 4 set 6 jump
Dot Drills: 3 set
Barbell Bench Press: 1 set 15 rep, 2 set 8 rep, 2 set 5 rep, 1 set 2 rep
Front Barbell Squat: 1 set 15 rep, 2 set 8 rep, 1 set 5 rep, 3 set 2 rep
Barbell Push Press: 1 set 15 rep, 3 set 8 rep, 2 set 5 rep
Hari 2 - Selasa - Accessory Lifting Day
Light Jog: 1/2 mile
Upright Barbell Rows: 2 set 12 rep, 2 set 8 rep
Bent Over Barbell Rows: 3 set 8 rep
Triceps Pushdowns With Rope: 3 set 12 rep, 2 set 8 rep
Lateral Dumbbell Raises: 3 set 8 rep
Front Plate: 3 set 12 rep
Hari 3 - Rabu - Non-Lifting Day
Walking Lunges: 2-4 set 20-50 yard
High Knee Runs: 2-4 set 30-50 yard
Jumping Jacks: 3 set to failure
Hari 4 - Kamis - Explosive Lifting Day
Hurdle Jumps: 4 set 6 jump
Dot Drills: 3 set
Power Cleans: 1 set 15 rep, 2 set 8 rep, 2 set 5 rep, 1 set 2 rep
Barbell Jump Squats: 2 set 15 rep, 2 set 8 rep, 1 set 5 rep, 1 set 2 rep
Barbell Jump Shrugs: 1 set 15 rep, 2 set 8 rep, 1 set 5 rep, 1 set 2 rep
Hari 5 - Jumat - Accessory Lifting Day
Hill Sprints: 4 set
Dumbbell Chest Flyes: 3 set 12 rep
Dumbbell Tricep Extensions: 3 set 8 rep
Leg Curls: 3 set 12 rep
Hanging Leg Raises: 3 set to failure
Barbell Bicep Curls: 3 set 12 rep
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