WEEK ONE

SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

5x50 2min 80%-90% Grass. 3-Point Start.
MONDAY
5x30 5min 100% Grass. 3-Point Start.
THURSDAY
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise DB Frontrest
Raises 3 30s Aim for 8-12 reps per set.
Tuesday
Shoulders DB Lateral Raises 3 30s Aim for 8-12 reps per set.

Shoulders Military Press 4 1min Explosive execution. High-reps.

Shoulders Behind-The-Neck-Press 3 1min Explosive execution. High-reps.

WEDNESDAY
Back (Assisted) Pull-Ups 3 2min

Back BB Row 4 45s Relatively low reps. Aim for ~8 per set.

Back Face Pulls 5 30s High reps. Aim for ~30 per set.

Back Seated Rows 3 45s

FRIDAY
Chest Incline Push-Ups 3 1min

Chest Bench Press 5 3min Get a spotter.

Chest Mid Cable Chest Fly 4 45s Aim for ~12 reps per set.

Chest (Assisted) Dips 3 1min Aim for ~15 reps per set.

SATURDAY
Plyometrics Bulgarian Split Squats 3 2min Lightweight. Focus on quality reps. High reps.

Plyometrics Box Jumps 3 1min Raise height each set. Last set should be HARD.
+ Russian Twists in between sets Russian Twists with a MINIMUM 5kg kettlebell.
Plyometrics Weighted Jump Squats 3 2min Use ~10% of bodyweight.

Plyometrics Romanian Deadlifts (RDL’s) 3 2min Aim for ~12 reps per set.

@EXRHENUM
 WEEK TWO
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

10x50 2min 80%-90% Grass. 3-Point Start.
MONDAY
7x30 5min 100% Grass. 3-Point Start.
THURSDAY
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise DB Frontrest
Raises 4 30s Aim for 8-12 reps per set.
Tuesday
Shoulders DB Lateral Raises 4 30s Aim for 8-12 reps per set.

Shoulders Single Arm Landmine Press 4 0s Focus on explosiveness. High-reps. 4 Sets per arm.
Continual execution.
Shoulders Behind-The-Neck-Press > Overhead Shrugs 4 1min Explosive execution. High-reps.
(SUPERSET)
WEDNESDAY
Back (Assisted) Pull-Ups 4 2min

Back (Assisted) Chin-Ups 3 2min

Back BB Row 3 45s Relatively low reps. Aim for ~8 per set.

Back Seated Rows 4 45s

FRIDAY
Chest Close Grip Push-Ups 4 1min

Chest Bench Press 5 3min Get a spotter.

Chest Low Cable Chest Fly 4 45s Aim for ~12 reps per set.

Chest (Assisted) Dips 4 1min Aim for ~15 reps per set.

SATURDAY
Plyometrics Bulgarian Split Squats 4 2min Lightweight. Focus on quality reps. High reps.

Plyometrics Box Jumps 4 1min Raise height each set. Last set should be HARD.
+ Russian Twists in between sets Russian Twists with a MINIMUM 5kg kettlebell.
Plyometrics Weighted Jump Squats 4 2min Use ~10% of bodyweight.

Plyometrics Romanian Deadlifts (RDL’s) 3 2min Aim for ~12 reps per set.

@EXRHENUM
 WEEK THREE
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

5x80 – 5x50 3min 80%-90% Grass. 3-Point Start.
MONDAY
5x50 5min 100% Grass. 3-Point Start.
THURSDAY
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise DB Frontrest
Raises 5 30s Aim for 8-12 reps per set.
Tuesday
Shoulders DB Lateral Raises 5 30s Aim for 8-12 reps per set.

Shoulders Single Arm Landmine Press 4 0s Focus on explosiveness. High-reps. 4 Sets per arm.
Continual execution.
Shoulders Behind-The-Neck-Press > Overhead Shrugs 5 1min Explosive execution. High-reps.
(SUPERSET)
WEDNESDAY
Back (Assisted) Pull-Ups 5 2min

Back (Assisted) Chin-Ups 4 2min

Back BB Row 5 45s Relatively low reps. Aim for ~8 per set.

Back Seated Rows 5 45s

FRIDAY
Chest Incline Push-Ups 4 1min

Chest Bench Press 5 3min Get a spotter.

Chest Close Grip Push-Ups 4 1min

Chest (Assisted) Dips 4 1min Aim for ~15 reps per set.

SATURDAY
Plyometrics Bulgarian Split Squats 5 2min Lightweight. Focus on quality reps. High reps.

Plyometrics Box Jumps 5 1min Raise height each set. Last set should be HARD.
+ Russian Twists in between sets Russian Twists with a MINIMUM 5kg kettlebell.
Plyometrics Weighted Jump Squats 5 2min Use ~10% of bodyweight.

Plyometrics Romanian Deadlifts (RDL’s) 4 2min Aim for ~12 reps per set.

@EXRHENUM
 WEEK FOUR
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

10x80 5min 80%-90% Grass. 3-Point Start.
MONDAY
7x50 6min 100% Grass. 3-Point Start.
THURSDAY
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise rest Lateral Raises
DB Front Raise > DB Bent-Over 4 30s Aim for 8-12 reps per set.
Tuesday (SUPERSET)
Shoulders DB Lateral Raises 5 30s Aim for 8-12 reps per set.

Shoulders Single Arm Landmine Press 5 0s Focus on explosiveness. High-reps. 5 Sets per arm.
Continual execution.
Shoulders Behind-The-Neck-Press > Face Pulls 5 1min Explosive execution. High-reps.
(SUPERSET)

WEDNESDAY
Back (Assisted) Pull-Ups 5 2min

Back (Assisted) Chin-Ups > BB Row 3 2min

(SUPERSET)
Back Seated Rows 5 45s Relatively low reps. Aim for ~8 per set.

Back Horizontal Pulls 3 45s

FRIDAY
Chest Incline Push-Ups > Close Grip Push-Ups 4 1min
(SUPERSET)
Chest Bench Press 4 3min Get a spotter.

Chest Landmine Press 5 1min Perform while sitting on knees, torso straight.

Chest (Assisted) Dips 4 1min Aim for ~15 reps per set.

SATURDAY
Plyometrics Bulgarian Split Squats (Jumping) 5 2min Bodyweight. Minimize ground contact time.

Plyometrics Box Jumps 5 1min Raise height each set. Last set should be HARD.
+ Russian Twists in between sets Russian Twists with a MINIMUM 5kg kettlebell.
Plyometrics Weighted Jump Squats > Weighted Hopping 3 2min Use ~10% of bodyweight for both exercises.
(SUPERSET)
Plyometrics Romanian Deadlifts (RDL’s) 4 2min Aim for ~12 reps per set.

@EXRHENUM
 WEEK FIVE
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

1x60 – 1x80 – 3x100 2min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x20
5x40 5min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 2x30
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise rest Lateral Raises
DB Front Raise > DB Bent-Over 5 30s Aim for 8-12 reps per set.
Tuesday (SUPERSET)
Shoulders DB Lateral Raises 5 30s Aim for 8-12 reps per set.

Shoulders Single Arm Landmine Press 6 0s Focus on explosiveness. High-reps. 6 Sets per arm.
Continual execution.
Shoulders Behind-The-Neck-Press > Face Pulls 5 1min Explosive execution. High-reps.
(SUPERSET)

WEDNESDAY
Back (Assisted) Pull-Ups 5 2min

Back (Assisted) Chin-Ups > BB Row 4 2min

(SUPERSET)
Back Seated Rows 5 45s Relatively low reps. Aim for ~8 per set.

Back Horizontal Pulls 4 45s

FRIDAY
Chest Incline Push-Ups > Close Grip Push-Ups 5 1min
(SUPERSET)
Chest Bench Press 5 3min Get a spotter.

Chest Landmine Press 5 1min Perform while sitting on knees, torso straight.

Chest (Assisted) Dips 4 1min Aim for ~15 reps per set.

SATURDAY
Plyometrics Bulgarian Split Squats (Jumping) 5 2min Bodyweight. Minimize ground contact time.

Plyometrics Box Jumps > Lunges 3 3min Raise height each set. Last set should be HARD.
(SUPERSET) Lunges with ~10% of bodyweight max.
Plyometrics Weighted Jump Squats > Weighted Hopping 3 2min Use ~10% of bodyweight for both exercises.
(SUPERSET)
Plyometrics Romanian Deadlifts (RDL’s) 5 2min Aim for ~12 reps per set.

@EXRHENUM
 WEEK SIX
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

3x100 – 1x120 – 1x150 6min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x20
5x50 5min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 2x30
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise rest Lateral Raises
DB Front Raise > DB Bent-Over 5 30s Aim for 8-12 reps per set.
Tuesday (SUPERSET)
Shoulders DB Lateral Raises 5 30s Aim for 8-12 reps per set.

Shoulders Rear Delt Swings 4 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > Face Pulls 5 1min Explosive execution. High-reps.

(SUPERSET)

WEDNESDAY
Back (Assisted) Pull-Ups 5 2min

Back (Assisted) Chin-Ups > BB Row 4 2min

(SUPERSET)
Back Seated Rows 6 45s Relatively low reps. Aim for ~8 per set.

Back Horizontal Pulls > Face Pulls 4 45s

(SUPERSET)

FRIDAY
Chest Incline Push-Ups > Close Grip Push-Ups 5 1min
(SUPERSET)
Chest Bench Press 5 3min Get a spotter.

Chest Landmine Press 5 1min Perform while sitting on knees, torso straight.

Chest Weighted Dips 3 2min Aim for ~10 reps per set. Use ~10% of bodyweight.

SATURDAY
Plyometrics Bulgarian Split Squats (Jumping) 5 2min Bodyweight. Minimize ground contact time.

Plyometrics Box Jumps > Lunges 4 3min Raise height each set. Last set should be HARD.
(SUPERSET) Lunges with ~10% of bodyweight max.
Plyometrics Weighted Jump Squats > Weighted Hopping 3 2min Use ~10% of bodyweight for both exercises.
(SUPERSET)
Plyometrics Romanian Deadlifts (RDL’s) 5 2min Aim for ~12 reps per set.

@EXRHENUM
 WEEK SEVEN
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

3x120 – 2x150 6min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x20
5x60 5min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 2x30
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise restRaises
DB Full Frontal 3 1min Aim for 8-12 reps per set.
Tuesday
Shoulders DB Lateral Raises > DB Bent-Over Lateral Raises 3 1min Aim for 8-12 reps per set.
(SUPERSET)
Shoulders Rear Delt Swings 4 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > Face Pulls 5 1min Explosive execution. High-reps.

(SUPERSET)

WEDNESDAY
Back Weighted Pull-Ups 3 3min Warm-up by doing one set of regular pull-ups.
Aim for ~10% of bodyweight as added weight.
Back (Assisted) Chin-Ups > BB Row 4 2min
(SUPERSET)
Back Seated Rows 6 45s Relatively low reps. Aim for ~8 per set.

Back Horizontal Pulls > Face Pulls 4 45s

(SUPERSET)

FRIDAY
Chest Incline Push-Ups > Close Grip Push-Ups 5 1min
(SUPERSET)
Chest Bench Press > Push-Ups 3 3min Bench press nearly until failure.
(SUPERSET)
Chest Landmine Press 5 1min Perform while sitting on knees, torso straight.

Chest Weighted Dips 4 2min Aim for ~10 reps per set. Use ~10% of bodyweight.

SATURDAY
Plyometrics Bulgarian Split Squats (Jumping) 5 2min Bodyweight. Minimize ground contact time.

Plyometrics Box Jumps 5 3min Raise height each set. Last set should be HARD.

Plyometrics Weighted Jump Squats > Weighted Hopping 4 2min Use ~10% of bodyweight for both exercises.
(SUPERSET)
Plyometrics (Assisted) Nordic Curls 3 2min

@EXRHENUM
 WEEK EIGHT
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

3x150 – 2x180 6min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x30
5x70 6min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 1x30 – 1x40
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise restRaises
DB Full Frontal 4 1min Aim for 8-12 reps per set.
Tuesday
Shoulders DB Lateral Raises > DB Bent-Over Lateral Raises 3 1min Aim for 8-12 reps per set.
(SUPERSET)
Shoulders Rear Delt Swings 5 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > Overhead Shrugs 5 1min Explosive execution. High-reps.

(SUPERSET)

WEDNESDAY
Back Weighted Pull-Ups 4 3min Warm-up by doing one set of regular pull-ups.
Aim for ~20% of bodyweight as added weight.
Back Weighted Chin-Ups 3 3min Warm-up by doing one set of regular chin-ups.
Aim for ~10% of bodyweight as added weight.
Back Seated Rows 6 45s Relatively low reps. Aim for ~8 per set.

Back Horizontal Pulls > Face Pulls 4 45s

(SUPERSET)

FRIDAY
Chest Incline Push-Ups > Close Grip Push-Ups 5 1min
(SUPERSET)
Chest Bench Press > Push-Ups 4 3min Bench press nearly until failure.
(SUPERSET)
Chest Landmine Press 6 1min Perform while sitting on knees, torso straight.

Chest Weighted Dips 4 2min Aim for ~10 reps per set. Use ~10% of bodyweight.

SATURDAY
Plyometrics Bulgarian Split Squats (Jumping) 5 2min Bodyweight. Minimize ground contact time.

Plyometrics Box Jumps 5 3min Raise height each set. Last set should be HARD.

Plyometrics Weighted Jump Squats > Weighted Hopping 4 2min Use ~10% of bodyweight for both exercises.
(SUPERSET)
Plyometrics (Assisted) Nordic Curls 3 2min

@EXRHENUM
 WEEK NINE
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

4x180 – 1x100 7min 90% Track. 3-Point Start.
MONDAY Warming-up: 1x30 – 1x40
4x80 – 2x60 7min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 1x30 – 1x40
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise restRaises
DB Full Frontal 4 1min Aim for 8-12 reps per set.
Tuesday
Shoulders DB Lateral Raises > DB Bent-Over Lateral Raises 4 1min Aim for 8-12 reps per set.
(SUPERSET)
Shoulders Rear Delt Swings 5 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > Overhead Shrugs 5 1min Explosive execution. High-reps.

(SUPERSET)
WEDNESDAY
Back Weighted Pull-Ups 4 3min Warm-up by doing one set of regular pull-ups.
Aim for ~20% of bodyweight as added weight.
Back Weighted Chin-Ups 4 3min Warm-up by doing one set of regular chin-ups.
Aim for ~20% of bodyweight as added weight.
Back BB Rows 4 45s Aim for ~10 per set.

Back Horizontal Pulls > Face Pulls 5 45s

(SUPERSET)

FRIDAY
Chest Incline Push-Ups 6 1min

Chest Bench Press > Push-Ups 5 3min Bench press nearly until failure.
(SUPERSET)
Chest Landmine Press > Close Grip-Push-Ups 3 1min Perform while sitting on knees, torso straight.
(SUPERSET)
Chest Weighted Dips 4 2min Aim for ~10 reps per set. Use ~20% of bodyweight.

SATURDAY
Plyometrics Bulgarian Split Squats (Jumping) 5 2min Bodyweight. Minimize ground contact time.

Plyometrics Weighted Box Jumps 3 3min Raise height each set. Last set should be HARD. ~10% of
bodyweight.
Plyometrics Weighted Jump Squats > Weighted Hopping 5 2min Use ~10% of bodyweight for both exercises.
(SUPERSET)
Plyometrics (Assisted) Nordic Curls 4 2min

@EXRHENUM
 WEEK TEN
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

2x200 – 5x100 8min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x30
6x80 – 1x60 8min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 1x30 – 1x40
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise
DB Full Frontal Raisesrest
> DB Lateral Raises 3 2min Aim for ~10 reps for both exercises.
Tuesday (SUPERSET)
Shoulders DB Bent-Over Lateral Raises 3 30s Aim for 8-12 reps per set.

Shoulders Rear Delt Swings 5 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > DB Front Raises 3 1min Explosive execution. High-reps.

(SUPERSET)

WEDNESDAY
Back Weighted Pull-Ups > (Assisted) Pull-Ups 3 3min Weighted Pull-Ups: ~20% of bodyweight.
(SUPERSET)
Back Weighted Chin-Ups > (Assisted) Chin-Ups 3 3min Weighted Chin-Ups: ~10% of bodyweight.
(SUPERSET)
Back Single Leg Deadlifts 4 2min High reps. Aim for ~15 reps per set. Balance is key.

Back BB Rows 4 1min Aim for ~10 reps per set.

FRIDAY
Chest Bench Press > Push-Ups 5 3min Near failure on Bench Press. Push-Ups all-out.
(SUPERSET)
Chest Weighted Dips > (Assisted) Dips 3 3min Weighted Dips: ~30% of bodyweight.
(SUPERSET)
Chest DB Incline Chest Fly 4 1min Aim for ~12 reps per set.

Chest Close Grip Push-Ups > Landmine Press 4 1min High reps (15-20) for both exercises.

SATURDAY
Plyometrics Single Leg Hopping 4 2min Bodyweight. Minimize ground contact time. Keep legs as
stiff as possible. Work both legs separately.
Plyometrics Weighted Box Jumps 3 3min Raise height each set. Last set should be HARD. ~10% of
bodyweight.
Plyometrics Romanian Deadlifts (RDL’s) 4 3min Aim for ~12 reps per set.

Plyometrics (Assisted) Nordic Curls 4 2min

@EXRHENUM
 WEEK ELEVEN
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

4x200 – 2x100 9min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x30
2x60 – 2x80 – 2x100 8min 100% Track. Block Start.
THURSDAY Warming-up: 1x20 – 1x30 – 1x40
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders exercise
DB Full Frontal Raisesrest
> DB Lateral Raises 4 2min Aim for ~10 reps for both exercises.
Tuesday (SUPERSET)
Shoulders DB Bent-Over Lateral Raises 4 30s Aim for 8-12 reps per set.

Shoulders Rear Delt Swings 5 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > DB Front Raises 4 1min Explosive execution. High-reps.

(SUPERSET)

WEDNESDAY
Back Weighted Pull-Ups > (Assisted) Pull-Ups 4 3min Weighted Pull-Ups: ~20% of bodyweight.
(SUPERSET)
Back Weighted Chin-Ups > (Assisted) Chin-Ups 4 3min Weighted Chin-Ups: ~10% of bodyweight.
(SUPERSET)
Back Single Leg Deadlifts 4 2min High reps. Aim for ~15 reps per set. Balance is key.

Back Horizontal Pulls > BB Rows 3 1min

(SUPERSET)

FRIDAY
Chest Bench Press > Push-Ups 5 3min Near failure on Bench Press. Push-Ups all-out.
(SUPERSET)
Chest Weighted Dips > (Assisted) Dips 4 3min Weighted Dips: ~30% of bodyweight.
(SUPERSET)
Chest DB Incline Chest Fly 5 1min Aim for ~12 reps per set.

Chest Close Grip Push-Ups > Landmine Press 4 1min High reps (15-20) for both exercises.

SATURDAY
Plyometrics Single Leg Hopping 4 2min Bodyweight. Minimize ground contact time. Keep legs as
stiff as possible. Work both legs separately.
Plyometrics Weighted Box Jumps 4 3min Raise height each set. Last set should be HARD. ~10% of
bodyweight.
Plyometrics Romanian Deadlifts (RDL’s) 5 3min Aim for ~12 reps per set.

Plyometrics (Assisted) Nordic Curls 5 2min

@EXRHENUM
 WEEK TWELVE
SPRINTING PROGRAM:

SPRINTS REST TEMPO NOTES

6x200 9min 90% Track. 3-Point Start.
MONDAY Warming-up: 2x40
1x60 - 2x80 - 3x100 8min 100% Track. Block Starts.
THURSDAY Warming-up: 1x20 – 1x30 – 1x40
WORKOUT PROGRAM:

TUESDAY EXERCISE SETS REST NOTES

Shoulders DB Full Frontal Raises > DB Lateral Raises 5 2min Aim for ~10 reps for both exercises.
(SUPERSET)
Shoulders DB Bent-Over Lateral Raises 5 30s Aim for 8-12 reps per set.

Shoulders Rear Delt Swings 5 1min Quality > quantity.

Shoulders Behind-The-Neck-Press > DB Front Raises 5 1min Explosive execution. High-reps.

(SUPERSET)

WEDNESDAY
Back Weighted Pull-Ups > (Assisted) Pull-Ups 5 3min Weighted Pull-Ups: ~20% of bodyweight.
(SUPERSET)
Back Weighted Chin-Ups > (Assisted) Chin-Ups 5 3min Weighted Chin-Ups: ~10% of bodyweight.
(SUPERSET)
Back Single Leg Deadlifts 5 2min High reps. Aim for ~15 reps per set. Balance is key.

Back Horizontal Pulls > BB Rows 5 1min

(SUPERSET)

FRIDAY
Chest Bench Press > Push-Ups 5 3min Near failure on Bench Press. Push-Ups all-out.
(SUPERSET)
Chest Weighted Dips > (Assisted) Dips 5 3min Weighted Dips: ~30% of bodyweight.
(SUPERSET)
Chest DB Incline Chest Fly 5 1min Aim for ~12 reps per set.

Chest Close Grip Push-Ups > Landmine Press 5 1min High reps (15-20) for both exercises.

SATURDAY
Plyometrics Single Leg Hopping 5 2min Bodyweight. Minimize ground contact time. Keep legs as
stiff as possible. Work both legs separately.
Plyometrics Weighted Box Jumps 5 3min Raise height each set. Last set should be HARD. ~10% of
bodyweight.
Plyometrics Lunges (Jumping) 5 3min Add ~10% of bodyweight.

Plyometrics (Assisted) Nordic Curls > Bodyweight Jump Squats 4 3min

(SUPERSET)

@EXRHENUM