Week 1 Monday: Lower Exercise BB Bench Press Back Squat Leg Curl Leg Press Calf Raise Crunches SL RDL SxR 3x3 3x5 3x15 4x10 3x20 4x15 Load SxR 3x8 3x8 3x6 3x8 3x10 3x12 3x12 4x15 Load Friday: Lower Exercise Pistol Squat Leg Press Calf Raise Tempo Leg X Hanging leg raise Box Jump 90 Box Jump SxR 4x5 3x15 3x15 3x8 3x10 3x6 ES Load Saturday: Upper Exercise Pull Up Underhand BB Bench Press JPG Row Incline Press Face Pull Reverse Curl 3 Step SL Lateral Jump SxR 4x8 3x8 3x10 2x8 3x15 2x12 3x5 ES Load Tuesday: Tempo Fitness Wednesday: Upper Exercise Pull Up Overhand BB Bench Press Pendlay Row Dips Upright row DB Curl Forearm Curl Bosu ball squat Thursday: High Intensity Fitness Sunday: Long Run Week 2 Monday: Lower Exercise BB Bench press Pause Front Squat Leg Press Calf Raise Leg X Crunches SL RDL SxR 3x3 3x8 4x10 3x10 3x15 4x15 Load SxR 3x8 3x8 3x6 3x8 3x10 3x8 4x12 4x15 Load Friday: Lower Exercise Pistol Squat Leg Press Calf Raise Leg X Hanging Leg Raise Box Jump 90 Box Jump SxR 4x8 3x12 3x10 3x6 3x10 3x6 ES Load Saturday: Upper Exercise Pull Up Neutral BB Bench Press JPG Row Incline press Face Pull Reverse Curl 3 Step SL Lateral Jump SxR 4x8 3x5 3x10 2x8 3x15 2x12 3x5 ES Load Tuesday: Tempo Fitness Wednesday: Upper Exercise Pull Up Overhand BB Bench Press Pendlay Row Dips Upright row DB Curl Forearm Curl Bosu ball squat Thursday: High Intensity Fitness Sunday: Long Run