As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
Aerobic warm up: 5-15 min
| Plyos | rest 30sec - 1 min between sets | | | | |
| Forward pogo | 3 x 10 | 3 x 10 | 3 x 10 | 3 x 10 | 3 x 10 |
| Later bound in place | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total | 3 x 10 total |
| General lifts Do not circuit | week 1 | week 2 | week 3 | week 4 | week 5 |
| DB bench | 3 x 5 med | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy |
| DB RFE split squat | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy |
| Body weight or wieghted pull ups | 3 x 4-6 | 3 x 4-6 | 3 x 4-6 | 3 x 4-6 | 3 x 4-6 |
| medium box step up (can use DB or BB) | 3 x 5 each leg med | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy |
