Bench Press: 4 sets of 6-8 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Explosive Push-Ups: 3 sets of 10-12 reps
Overhead Press: 4 sets of 6-8 reps
Bent Over Rows: 4 sets of 8-10 reps
Face Pulls: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 10-12 reps
Squats: 4 sets of 6-8 reps
Deadlifts: 4 sets of 6-8 reps
Bulgarian Split Squats: 3 sets of 10-12 reps per leg
Calf Raises: 4 sets of 12-15 reps
Box Jumps: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps per leg
Leg Curls: 3 sets of 10-12 reps
Sprint Drills: 12 sets of 160 yard sprints
Agility Ladder Drills: 4 sets of various drills (high knees, lateral shuffles, etc.)
Medicine Ball Slams: 3 sets of 10-12 reps
Plank Variations: 3 sets of 1-minute planks (front, side)
Russian Twists: 3 sets of 15-20 reps per side
Hanging Leg Raises: 3 sets of 10-12 reps
Mountain Climbers: 3 sets of 20-30 seconds
Pull-Ups/Chin-Ups: 3 sets of max reps
Dumbbell Flyes: 3 sets of 12-15 reps
Seated Rows: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps
Forearm Curls: 3 sets of 15-20 reps
Yoga or Stretching Routine: 20-30 minutes