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6th Rougarou Classic Prep

by Cody Brumley

Program Description

Prepare for the events for the competition.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 03, 2025 11:49
  • Last Edited
    Oct 04, 2025 01:09

Summary

Prepare to crush your goals with the 6th Rougarou Classic Prep, a focused 7-week program designed for serious lifters. Train three times a week with a blend of log and stone work, deadlifts, and conditioning drills that will build strength and endurance. Each session targets key muscle groups, ensuring you develop the power and stability needed for competition. Get ready to elevate your performance and dominate your next challenge!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19%
Abs
17.2%
Glutes
13.8%
Front Delts
8.6%
Middle Delts
8.6%
Other
8.6%
Hamstrings
8.6%
Triceps
5.2%
Upper Back
5.2%
Lower Back
3.4%
Adductors
1.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
RPE 8
2
Log Press
2
3 reps
RPE 8
3
Sandbag Carries
3
5 reps
RPE 8
4
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2A
Kettlebell Swing
3
3 reps
RPE 8
2B
Plank
3
1 mins
RPE 7
3
Run
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
AMRAP
RPE 8
2
Sprint
1
20 mins
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Log Press
1 Set
AMRAP
@8
2
Log Press
2 Sets
3 Reps
@8
3
Sandbag Carries
3 Sets
5 Reps
@8
4
Run
1 Set
10 mins
@7
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@9
2A
Kettlebell Swing
3 Sets
3 Reps
@8
2B
Plank
3 Sets
1 mins
@7
3
Run
1 Set
10 mins
@7
Day 3
1
Zercher Squat (Barbell)
3 Sets
AMRAP
@8
2
Sprint
1 Set
20 mins
@8