Day 1
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| Push Press | 4 to 8 | 4 |
| Bench Press | 4 to 8 | 4 |
| Overead Press | 4 to 8 | 4 |
| Incline dumbbell press | 4 to 8 | 4 |
| Plyometric press-ups (clap press-ups) | To failure | 4 |
Day 2
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| Plyometric Box Jumps | 4 to 8 | 4 |
| Squats | 4 to 8 | 4 |
| Glute Bridge on Bench | 4 to 8 | 4 |
| Dead Lift | 4 to 8 | 4 |
| Single Leg Press | To failure | 3 per leg |
Day 3
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| Power Cleans | 4 to 8 | 4 |
| Pull-ups | 4 to 8 | 4 |
| Seated Row | 4 to 8 | 4 |
| Upright Row | 4 to 8 | 4 |
| Medicine Ball Slams | 30 secs | 4 |
Day 4
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| Sled Drags | 4 to 8 | 4 |
| Front Squats | 4 to 8 | 4 |
| Split Squats | 4 to 8 | 3 |
| Straight Leg Deadlift | 4 to 8 | 3 |
| Farmers Walk | 25-30 metres | 4 |
Day 5
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| High Intensity Interval Training - Running Machine | 30 sec sprint, 30 sec rest | 5 to 10 |
