For all exercises do 1-2 warm-up sets of 12 -15 reps

For stretching perform each stretch 2- 4 times for 15 30 seconds

7 10 min Warm-Up
DAY 1
CHEST
Dumbbell Bench Press
Incline Barbell Press
Flat-Bench Dumbbell
Fly
BACK
Bent-Over Barbell Row
Pull Up
Straight Arm Pull Down
LOW BACK
Good Morning
Back Extension

DAY 2

WEEK 1
Sets per exercise: 3-4
Reps: 8-10
Intensity: 75% of 1RM
The Catch: Work on
progressively increasing the
weight from set to set, taking
each set about 2-4 reps shy of
failure.

WEEK 2
Sets per exercise: 3-4
Reps: 6-10
Intensity: 75% - 80% of 1RM
The Catch: Take only the last
set of each exercise to failure;
for all others, push yourself to
about 2 reps shy of burnout.

WEEK 3
Sets per exercise: 4
Reps: 5-10
Intensity: 80% - 85% of 1RM
The Catch: Again, keep all but
your last set of each exercise to
about 2 reps shy of failure.
Then, on your last set of most
exercises, have a spotter help
you with another 1 -2 forced
reps.

WEEK 4
Sets per exercise: 4 -5
Reps: 3-8
Intensity: 85% - 90% of 1RM
The Catch: Stop about 2-4 reps shy
of failure on your first two sets; take
all other to failure. On the last set of
most exercises, have a spotter help
you with a couple of forced reps to
really push your muscles to their
limits.

WEEK 5
Sets per exercise: 5-7
Reps: 3-8
Intensity: 90% - 95% of 1RM
The Catch: Stop about 2-4 reps
shy of failure on your first set; take
all others to failure. On the last set
of most exercises, have a spotter
help you with a couple of forced
reps followed by a few negatives
until your muscles are absolutely
spent.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Light Cardio

Light Cardio

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Light Cardio

Light Cardio

Light Cardio

7 10 min Warm-Up
DAY 3
TRAPS
Barbell Shrug
Dumbbell Upright Row

WEEK 1

WEEK 2

DELTS
Seated Front Press
Lateral Raise Machine
Dumbbell Front Raise
ABS
Crunch Machine
Cable Crunch with Twist
Hanging Knee Raise
7 10 min Warm-Up
DAY 4
BICEPS
Standing Barbell Curl
Preacher Curl
Hammer Curl
TRICEPS
Incline French Press
Dip
Rope Press Down

WEEK 1

WEEK 3

WEEK 4

WEEK 5

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WEEK 3

WEEK 4

WEEK 5

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7 10 min Warm-Up
DAY 5
QUADS/ GLUTES
Squat
Barbell Lunge
Hack Squat
HAMSTRINGS
Romanian Deadlift
Dec Lying Leg Curl w/
Dumbbell
Seated Leg Curl
CALVES
Standing Calf Raise
Seated Calf Raise

7 10 min Warm-Up
DAY 6
ABS
Cable Crunch
Decline Reverse Crunch
Oblique Crunch on Back
Extension Bench
Full Range Crunch

DAY 7

WEEK 1

WEEK 2

WEEK 3

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WEEK 1

REST

REST

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WEEK 4

WEEK 5

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7 10 min Warm-Up
DAY 1

WEEK 1
Sets per exercise: 2-5
Reps: 5-12
Intensity: 65% - 70% of 1RM
The Catch: Stop 5-8 reps with short of
failure with each set.

WEEK 2
Sets per exercise: 2-6
Reps: 3-12
Intensity: 80% - 85% of 1RM
The Catch: The last set of all exercises should
be taken to about one rep short of failure; all
others to about 2-4 short of failure.

WEEK 3
Sets per exercise: 3-6
Reps: 3-10
Intensity: 85% - 90% of 1RM
The Catch: Move the weight as fast as
possible through the concentric (force) phase
of lift, and lower the weight under the strictest
of control. Take only your last set of each
exercise to failure; all others stop about 1-4
short of failure.

WEEK 4
Sets per exercise: 2-6
Reps: 2-6
Intensity: 90% - 95% of 1RM
The Catch: Go for 2 rep personal
best on your last set of your core
exercises. All other core exercise sets
stop about 1-3 short of failure. Only
your last set of each assistive
exercise, add an extra 5 pounds to the
prescribed weight and take to failure
all others stop 2-4 short of failure.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Hang Clean
Bench Press w/ pause
Dumbbell Bench Press
Weighted Dip
Dumbbell Curl

DAY 2
Ab Circuit
Knee- Up
Crunch
Cross-Body Crunch
Seated Knee Up w/ Twist
Back Extension
7 10 min Warm-Up
DAY 3

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WEEK 1

DAY 4
Ab Circuit
Knee- Up
Crunch
Cross-Body Crunch
Seated Knee Up w/ Twist
Back Extension

WEEK 2

WEEK 1

Squat
Stiff-legged Deadlift
Front Pull-Down
Standing Calf Raise
Four Way Neck

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WEEK 2

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7 10 min Warm-Up
DAY 5
QUADS/ GLUTES
Hang Clean
Squat
Smith Incline Press
Standing Alternate Dumbbell Press
Shrug
Reverse Curl

WEEK 1

WEEK 2

WEEK 3

WEEK 4

DAY 6

REST

REST

REST

REST

DAY 7

REST

REST

REST

REST

WEEK 1

WEEK 2

WEEK 3

WEEK 4

No gym work during these weeks.

get outside on the courts or
something sporty 3-4 times a
week.

Sets per exercise: 3

Sets per exercise: 3 - 4

Sets per exercise: 3 - 4

Reps: Plyometrics: 8
Weight Training: 8
Speed / Agility: 2 4

Reps: Plyometrics: 8 - 10
Weight Training: 6 - 8
Speed / Agility: 4 6

Reps: Plyometrics: 8 - 10
Weight Training: 4 - 8
Speed / Agility: 6 8

DAY 1
7 10 min Warm-Up
WEEK 1

WEEK 2
75% effort
PLYOMETRICS
Vertical Jump
8/8/8
Seated Medicine Ball Twist
8/8/8
Drop Push
8/8/8
Alternate Leg Bound
20 yards
Speed Box Jump
8/8/8
Speed Side Hop / Sprint
8 / 15 yards
PLYOMETRIC ABS
Overhead Medicine Ball Crunch 8 / 8 / 8

WEEK 3
100% effort

WEEK 4
100% effort

8 10 / 8 10 / 8 - 10
8 10 / 8 10 / 8 10
8 10 / 8 10 / 8 - 10
30 yards
8 10 / 8 10 / 8 - 10
10 / 15 yards

8 10 / 8 10 / 8 10
8 10 / 8 10 / 8 10
8 10 / 8 10 / 8 10
40 yards
8 10 / 8 10 / 8 10
10 / 20 yards

8 10 / 8 10 / 8 10

8 10 / 8 10 / 8 - 10

DAY 2, 4, 6
7 10 min Warm-Up
WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEIGHT TRAINING
Power Clean reps:
Day 2
50% - 55%
Day 4
55% - 60%
Day 6
60% - 65%

8/8/8
____/____/____
____/____/____
____/____/____

reps:
Day 2
Day 4
Day 6

8/8/6/6
55% - 60% ____/____/____/____
60% - 65% ____/ ____/____/____
65% - 70% ____/____/____/____

reps:
Day 2
Day 4
Day 6

60% - 65%
65% - 70%
70% - 75%

8/6/6/4
____/____/____/____
___/____/____/____
___/____/____/____

Jump Squat reps:

Day 2
50% - 55%
Day 4
55% - 60%
Day 6
60% - 65%

8/8/8
____/____/____
____/____/____
____/____/____

reps:
Day 2
Day 4
Day 6

8/8/6/6
55% - 60% ____/____/____/____
60% - 65% ____/ ____/____/____
65% - 70% ____/____/____/____

reps:
Day 2
Day 4
Day 6

60% - 65%
65% - 70%
70% - 75%

8/6/6/4
____/____/____/____
___/____/____/____
___/____/____/____

Push Press reps:

Day 2
50% - 55%
Day 4
55% - 60%
Day 6
60% - 65%

8/8/8
____/____/____
____/____/____
____/____/____

reps:
Day 2
Day 4
Day 6

8/8/6/6
55% - 60% ____/____/____/____
60% - 65% ____/ ____/____/____
65% - 70% ____/____/____/____

reps:
Day 2
Day 4
Day 6

60% - 65%
65% - 70%
70% - 75%

8/6/6/4
____/____/____/____
___/____/____/____
___/____/____/____

ABS
Hanging Leg Raise

15 / 15 / 15

Full-Range Crunch
Lying Leg Raise

15 / 15 / 15
15 / 15 / 15

5 7 min Cool -Down

DAY 5
7 10 min Warm-Up
WEEK 1

WEEK 2
75% effort
SPEED / AGILITY DRILLS
Walk / Sprint
2-4 / 2-4 / 2-4
10 Yard-Line Drill
2-4 / 2-4 / 2-4
Four Corners
2-4 / 2-4 / 2-4
ABS
Bicycle Crunch
15 / 15 / 15
(reps to each side)

WEEK 3
100% effort

WEEK 4
100% effort
4-6/4-6/4-6
4-6/4-6/4-6
4-6/4-6/4-6

6-8/6-8/6-8
6-8/6-8/6-8
6-8/6-8/6-8

15 / 15 / 15

15 / 15 / 15

5 7 min Cool -Down

DAYS 3, 7 - Rest