logo
BoostcampPNG
Road House Training Plan
610 athletes joined
Build a ripped athletic body with this 8-week functional push/pull training program!
4.14
(7 ratings)
PROGRAM DESCRIPTION

Many fitness programs prioritize aesthetics over overall health and performance. However, this program offers the best of both worlds. It draws inspiration from Jake Gyllenhaal's

training regimen for the movie "Road House," where he not only achieved a ripped physique but also honed his abilities to perform like a real MMA fighter, crucial for his role.

This program operates on a 4-day-a-week Push/Pull training split. This means you'll train for four days and rest for three, allowing flexibility in how you schedule your rest days.

Each workout begins with compound strength movements aimed at increasing maximum strength. Following this, you'll engage in muscle-building upper and lower support exercises. Finally, each session concludes with a circuit comprising three functional exercises designed to enhance endurance and cardiovascular capacity.

REST TIMES GUIDELINES-

For the heavy compound movements at the start of each workout, aim to rest between 2-5 minutes between each set. This allows sufficient recovery so that fatigue from the previous set doesn't significantly hinder your performance in the next set.

During the muscle-building upper-lower superset, rest for about 30-60 seconds after completing the first movement before transitioning to the second movement. Then, rest again for approximately 60-120 seconds after completing the second movement in the superset. This rest timing optimizes both intensity and efficiency in your workout.

When it comes to the circuit at the end of each session, try to minimize rest periods to challenge your cardiovascular system. However, ensure you still rest enough to maintain proper technique and form, preventing a significant decline in performance. Striking the right balance here will maximize both the cardiovascular and muscular benefits of the circuit training.

TRAINING INTENSITY GUIDELINES-

This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.

When applying this system to explosive plyometric movements, such as kettlebell swings, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.

WARMUPS

Warm-Up (This will be the same every day)

5 Minutes Moderate Intensity Cardio

World’s Greatest Stretch x12/side

Hamstring Sweeps x20

https://www.youtube.com/watch?v=l5NPdV6C1DE&ab_channel=TomHutchinsonPT

Arm Circles x30

https://www.youtube.com/shorts/lzR7tzI1JUI

PROGRAM OVERVIEW
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
down_app
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2A
Bench Press (Dumbbell)
3
12 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
3A
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
3B
Landmine Twist
3
16 reps
RPE 7
3C
Box Jump
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7
2A
Bench Press (Dumbbell)
3
12 reps
RPE 7
2B
Lateral Lunge (Weighted)
3
10 reps
RPE 7
3A
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
3B
Landmine Twist
3
16 reps
RPE 7
3C
Box Jump
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2A
Bench Press (Dumbbell)
4
10 reps
RPE 8
2B
Lateral Lunge (Weighted)
4
10 reps
RPE 8
3A
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
3B
Landmine Twist
3
16 reps
RPE 7
3C
Box Jump
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2A
Bench Press (Dumbbell)
4
10 reps
RPE 8
2B
Lateral Lunge (Weighted)
4
10 reps
RPE 8
3A
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
3B
Landmine Twist
3
16 reps
RPE 7
3C
Box Jump
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 8
2B
Lateral Lunge (Weighted)
4
10 reps
RPE 8
3A
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 8
3B
Landmine Twist
4
16 reps
RPE 8
3C
Box Jump
4
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Lateral Lunge (Weighted)
4
10 reps
RPE 9
3A
Single Arm Push Press (Dumbbell)
4
8 reps
RPE 8
3B
Landmine Twist
4
16 reps
RPE 8
3C
Box Jump
4
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Lateral Lunge (Weighted)
4
10 reps
RPE 9
3A
Single Arm Push Press (Dumbbell)
5
8 reps
RPE 8
3B
Landmine Twist
5
16 reps
RPE 8
3C
Box Jump
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Lateral Lunge (Weighted)
4
10 reps
RPE 9
3A
Single Arm Push Press (Dumbbell)
5
8 reps
RPE 8
3B
Landmine Twist
5
16 reps
RPE 8
3C
Box Jump
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 7
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2B
Kettlebell Swing
3
10 reps
RPE 7
3A
Kettlebell Gorilla Row
3
14 reps
RPE 7
3B
Alternating Lateral Ball Slams
3
12 reps
RPE 7
3C
Farmer's Walk (Weighted)
3
45 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 7
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2B
Kettlebell Swing
3
10 reps
RPE 7
3A
Kettlebell Gorilla Row
3
14 reps
RPE 7
3B
Alternating Lateral Ball Slams
3
12 reps
RPE 7
3C
Farmer's Walk (Weighted)
3
45 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2B
Kettlebell Swing
4
10 reps
RPE 8
3A
Kettlebell Gorilla Row
3
14 reps
RPE 7
3B
Alternating Lateral Ball Slams
3
12 reps
RPE 7
3C
Farmer's Walk (Weighted)
3
50 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2B
Kettlebell Swing
4
10 reps
RPE 8
3A
Kettlebell Gorilla Row
3
14 reps
RPE 7
3B
Alternating Lateral Ball Slams
3
12 reps
RPE 7
3C
Farmer's Walk (Weighted)
3
50 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2B
Kettlebell Swing
4
10 reps
RPE 8
3A
Kettlebell Gorilla Row
4
14 reps
RPE 8
3B
Alternating Lateral Ball Slams
4
12 reps
RPE 8
3C
Farmer's Walk (Weighted)
4
50 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2A
Pull-Up (Bodyweight)
4
8 reps
RPE 9
2B
Kettlebell Swing
4
10 reps
RPE 9
3A
Kettlebell Gorilla Row
4
14 reps
RPE 8
3B
Alternating Lateral Ball Slams
4
12 reps
RPE 8
3C
Farmer's Walk (Weighted)
4
50 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2A
Pull-Up (Bodyweight)
4
8 reps
RPE 9
2B
Kettlebell Swing
4
10 reps
RPE 9
3A
Kettlebell Gorilla Row
5
14 reps
RPE 8
3B
Alternating Lateral Ball Slams
5
12 reps
RPE 8
3C
Farmer's Walk (Weighted)
5
50 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2A
Pull-Up (Bodyweight)
4
8 reps
RPE 9
2B
Kettlebell Swing
4
10 reps
RPE 9
3A
Kettlebell Gorilla Row
5
14 reps
RPE 8
3B
Alternating Lateral Ball Slams
5
12 reps
RPE 8
3C
Farmer's Walk (Weighted)
5
50 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2A
Zercher Squat (Barbell)
3
8 reps
RPE 7
2B
Landmine Press
3
6 reps
RPE 7
3A
Snatch (Dumbbell)
3
12 reps
RPE 7
3B
Bear Crawl
3
40 reps
3C
Jump Rope
3
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2A
Zercher Squat (Barbell)
3
8 reps
RPE 7
2B
Landmine Press
3
6 reps
RPE 7
3A
Snatch (Dumbbell)
3
12 reps
RPE 7
3B
Bear Crawl
3
40 reps
3C
Jump Rope
3
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2A
Zercher Squat (Barbell)
4
8 reps
RPE 8
2B
Landmine Press
4
7 reps
RPE 8
3A
Snatch (Dumbbell)
3
12 reps
RPE 7
3B
Bear Crawl
3
40 reps
3C
Jump Rope
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2A
Zercher Squat (Barbell)
4
8 reps
RPE 8
2B
Landmine Press
4
7 reps
RPE 8
3A
Snatch (Dumbbell)
3
12 reps
RPE 7
3B
Bear Crawl
3
40 reps
3C
Jump Rope
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2A
Zercher Squat (Barbell)
4
8 reps
RPE 8
2B
Landmine Press
4
8 reps
RPE 8
3A
Snatch (Dumbbell)
4
12 reps
RPE 8
3B
Bear Crawl
4
40 reps
3C
Jump Rope
4
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2A
Zercher Squat (Barbell)
4
8 reps
RPE 9
2B
Landmine Press
4
8 reps
RPE 9
3A
Snatch (Dumbbell)
4
12 reps
RPE 8
3B
Bear Crawl
4
40 reps
3C
Jump Rope
4
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2A
Zercher Squat (Barbell)
4
8 reps
RPE 9
2B
Landmine Press
4
8 reps
RPE 9
3A
Snatch (Dumbbell)
5
12 reps
RPE 8
3B
Bear Crawl
5
40 reps
3C
Jump Rope
5
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2A
Zercher Squat (Barbell)
4
8 reps
RPE 9
2B
Landmine Press
4
8 reps
RPE 9
3A
Snatch (Dumbbell)
5
12 reps
RPE 8
3B
Bear Crawl
5
40 reps
3C
Jump Rope
5
60 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2A
Single Leg Romanian Deadlift
3
10 reps
RPE 7
2B
TRX Row
3
15 reps
RPE 7
3A
Kettlebell Swing
3
15 reps
RPE 7
3B
Med Ball Slam
3
8 reps
RPE 7
3C
Ab Wheel
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2A
Single Leg Romanian Deadlift
3
10 reps
RPE 7
2B
TRX Row
3
15 reps
RPE 7
3A
Kettlebell Swing
3
15 reps
RPE 7
3B
Med Ball Slam
3
8 reps
RPE 7
3C
Ab Wheel
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
10 reps
RPE 8
2B
TRX Row
4
20 reps
RPE 8
3A
Kettlebell Swing
3
15 reps
RPE 7
3B
Med Ball Slam
3
8 reps
RPE 7
3C
Ab Wheel
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
10 reps
RPE 8
2B
TRX Row
4
20 reps
RPE 8
3A
Kettlebell Swing
3
15 reps
RPE 7
3B
Med Ball Slam
3
8 reps
RPE 7
3C
Ab Wheel
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
10 reps
RPE 8
2B
TRX Row
4
20 reps
RPE 8
3A
Kettlebell Swing
4
15 reps
RPE 8
3B
Med Ball Slam
4
8 reps
RPE 8
3C
Ab Wheel
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9
2A
Single Leg Romanian Deadlift
4
10 reps
RPE 9
2B
TRX Row
4
20 reps
RPE 9
3A
Kettlebell Swing
4
15 reps
RPE 8
3B
Med Ball Slam
4
8 reps
RPE 8
3C
Ab Wheel
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9
2A
Single Leg Romanian Deadlift
4
10 reps
RPE 9
2B
TRX Row
4
20 reps
RPE 9
3A
Kettlebell Swing
5
15 reps
RPE 8
3B
Med Ball Slam
5
8 reps
RPE 8
3C
Ab Wheel
5
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9
2A
Single Leg Romanian Deadlift
4
10 reps
RPE 9
2B
TRX Row
4
20 reps
RPE 9
3A
Kettlebell Swing
5
15 reps
RPE 8
3B
Med Ball Slam
5
8 reps
RPE 8
3C
Ab Wheel
5
15 reps
WHAT PEOPLE ARE SAYING(7 ratings)
Only ratings with written feedback are displayed here.
4.14 / 5
Jennifer L.Age 46, Woman
11 days ago
5 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good progression!
Gary T.Age 43, Man
12 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Loved the program. I found it definitely met my expectations for strength gains, particularly for my shoulders and chest. Had to modify for legs due to a pre existing knee injury but the program easily allowed for that.