OUT OF CAMP PROGRAM (DUP TRIPHASIC)

WEEK 1 DAY1 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
ECCENTRIC SQUAT VARIATION 5 5 90 SEC. 6.0.0 MAX EFFORT 8 85%
PRESS VARIATION (Horizontal) 4 6 90 SEC. 6.0.0 MAX EFFORT 8 80%
PULL VARIATION (Vertical) 4 6 90 SEC. 6.0.0 MAX EFFORT 8 80%
CORE PLANKS 3 45 SEC. 30 SEC. STATIC CORE 6 65%
COOL DOWN: 10 MIN ON TREADMILL 5 MIN FOAM ROLL
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DAY 2 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
ECCENTRIC
DEADLIFT VARIATION 4 8 60 SEC. 2.0.0 VOLUME 7 75%
PRESS VARIATION (Vertical) 4 10 60 SEC. 2.0.0 VOLUME 6.5 70%
PULL VARIATION (Horizontal) 4 10 60 SEC. 2.0.0 VOLUME 6.5 70%
CORE ANTI ROTATIONAL 3 10 EACH 30 SEC. 1.0.0 CORE 6 65%

WEEK 2 DAY 1 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
ECCENTRIC DEADLIFT VARIATION 6 5 90 SEC. 6.0.0 MAX EFFORT 8 85%
PRESS VARIATION (Vertical) 3 5 90 SEC. 6.0.0 MAX EFFORT 7 80%
PULL VARIATION (Horizontal) 3 5 90 SEC. 6.0.0 MAX EFFORT 7 80%
CORE PLANKS 3 45 SEC. 30 SEC. STATIC CORE 6 65%
COOL DOWN: 10 MIN ON ELYPTICLE 5 MIN. FOAM ROLL

DAY 2 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %

ECCENTRIC
SQUAT VARIATION 4 8 60 SEC. 2.0.0 VOLUME 7 75%
PRESS VARIATION (Horizontal) 4 10 60 SEC. 2.0.0 VOLUME 6.5 70%
PULL VARIATION (Vertical) 4 10 60 SEC. 2.0.0 VOLUME 6.5 70%
CORE ANTI ROTATION 3 10 EACH 30 SEC. 1.0.0 CORE 6 65%
COOL DOWN: 10 MIN ON TREADMILL 5 MIN FOAM ROLL

WEEK 3 DAY 1 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
ISOMETRIC SQUAT VARIATION 6 6 90 SEC. 0.3.0 MAX EFFORT 8 85%
PRESS VARIATION (Vertical) 4 5 90 SEC. 0.3.0 MAX EFFORT 7.5 80%
PULL VARIATION (Horizontal) 4 5 90 SEC. 0.3.0 MAX EFFORT 7.5 80%
CORE PLANK 3 45 SEC. 30 SEC. STATIC CORE 6.5 65%
COOL DOWN: 10 MIN JOG 5 MIN FOAM ROLL

DAY 2 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT%

ISOMETRIC
DEADLIFT VARIATION 3 10 60 SEC. 2.0.0 VOLUME 7 75%
PRESS VARIATION (Horizontal) 3 10 60 SEC. 2.0.0 VOLUME 7 75%
PULL VARIATION (Vertical) 3 10 60 SEC. 2.0.0 VOLUME 7 75%
CORE ANTI FLEXION 3 10 EACH 30 SEC. 1.0.0 CORE 6 65%
COOL DOWN: 10 MIN ON BIKE 5 MIN FOAM ROLL

WEEK 4 DAY 1 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
ISOMETRIC DEADLIFT VARIATION 6 3 90 SEC. 0.3.0 MAX EFFORT 8.5 90%
PRESS VARIATION (Vertical) 5 4 90 SEC. 0.3.0 MAX EFFORT 8 85%
PULL VARIATION (Horizontal) 5 4 90 SEC. 0.3.0 MAX EFFORT 8 85%
CORE PLANK 3 60 SEC. 30 SEC. STATIC CORE 6 65%
COOL DOWN: 10 MIN SHADOW BOX 5 MIN FOAM ROLL

ISOMETRIC DAY 2 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
SQUAT VARIATION 4 8 60 SEC. 2.0.0 VOLUME 7.5 75%
PRESS VARIATION (Horizontal) 4 8 60 SEC. 2.0.0 VOLUME 7 70%
PULL VARIATION (Vertical) 4 8 60 SEC. 2.0.0 VOLUME 7 70%
CORE ANTI FLEXION 3 10 EACH 30 SEC. 1.1.1 CORE 6 65%
COOL DOWN: 10 MIN JUMP ROPE 5 MIN FOAM ROLL

WEEK 5 DAY 1 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
CONCENTRIC SQUAT VARIATION 7 3 90 SEC. 1.0.1 MAX EFFORT 9 90%
PRESS VARIATION (Vertical) 5 2 90 SEC. 1.0.1 MAX EFFORT 8.5 85%
PULL VARIATION (Horizontal) 5 2 90 SEC. 1.0.1 MAX EFFORT 8.5 85%
CORE PLANK 3 60 SEC. 30 SEC. STATIC CORE 6 65%
COOL DOWN: 10 MIN TREADMILL 5 MIN FOAM ROLL
CONCENTRIC DAY 2 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
DEADLIFT VARIATION 4 10 60 SEC. 1.0.1 VOLUME 7 75%
PRESS VARIATION (Horizontal) 4 10 60 SEC. 1.0.1 VOLUME 7 70%
PULL VARIATION (Vertical) 4 10 60 SEC. 1.0.1 VOLUME 7 70%
CORE ANTI ROTATION 3 10 EACH 30 SEC. 1.1.1 CORE 6 65%
COOL DOWN: 10 MIN BIKE 5 MIN FOAM ROLL

WEEK 6 DAY 1 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
CONCENTRIC DEADLIFT VARIATION 7 3 90 SEC. 0.0.0 MAX EFFORT 9 90%
PRESS VARIATION (Vertical) 6 3 90 SEC. 0.0.0 MAX EFFORT 8.5 85%
PULL VARIATION (Horizontal) 6 3 90 SEC. 0.0.0 MAX EFFORT 8.5 85%
CORE PLANK 3 60 SEC. 30 SEC. STATIC CORE 6 65%
COOL DOWN: 10 MIN SHADOW BOX 5 MIN. FOAM ROLL

CONCENTRIC DAY 2 EXERCISE SETS REPS REST TEMPO SCHEME RPE WEIGHT %
SQUAT VARIATION 3 12 60 SEC. 1.0.1 VOLUME 7 75%
PRESS VARIATION (Horizontal) 3 12 60 SEC. 1.0.1 VOLUME 7 70%
PULL VARIATION (Vertical) 3 12 60 SEC. 1.0.1 VOLUME 7 70%
CORE ANTI FELXION 3 10 EACH 30 SEC. 1.1.1 CORE 6 65%
COOL DOWN: 10 MIN JUMP ROPE 5 MIN FOAM ROLL

On off days perform 20 minutes of low intensity cardio keep Heart Rate around 120 BPM
Prior to weight room work be sure to do a complete warmup, and any prehab work gieven to you. Following your warmup exercises perform 2 speed drills 2
agility drills and 3 explosive power drills each day your train