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BoostcampPNG

Strongman with Limited Equipment V.2

by Wyatt M.

Program Description

Increase over all strength to get better at axle deadlift, log press, max atlas stone, sandbag to shoulder, farmers carrys.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 27, 2025 04:35
  • Last Edited
    Dec 27, 2025 05:59
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Quadriceps
14.7%
Hamstrings
14.2%
Abs
11%
Lower Back
8.3%
Upper Back
8.3%
Triceps
5.7%
Front Delts
4.7%
Middle Delts
4.3%
Biceps
3.5%
Forearms
3.4%
Lats
3.3%
Rear Delts
1.2%
Adductors
1%
Chest
0.8%
Cardio
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
65%
2
Log Press
4
6 reps
RPE 7
3
Incline Bench Press (Swiss Barbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
65%
2
Log Press
4
6 reps
RPE 7
3
Incline Bench Press (Swiss Barbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
70%
2
Log Press
4
6 reps
RPE 7
3
Incline Bench Press (Swiss Barbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
70%
2
Log Press
4
6 reps
RPE 7
3
Incline Bench Press (Swiss Barbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
75%
2
Log Press
4
6 reps
RPE 7
3
Incline Bench Press (Swiss Barbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
75%
2
Log Press
4
6 reps
RPE 7
3
Incline Bench Press (Swiss Barbell)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
4
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Face Pull
3
12 reps
RPE 8
8
Hanging Leg Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
2-3 reps
80%
2
Split Jerk
4
3 reps
RPE 7
3
Incline Bench Press (Log)
3
6 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
2-3 reps
80%
2
Split Jerk
4
3 reps
RPE 7
3
Incline Bench Press (Log)
3
6 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
2-3 reps
80%
2
Split Jerk
4
3 reps
RPE 7
3
Incline Bench Press (Log)
3
6 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
2-3 reps
80%
2
Split Jerk
4
3 reps
RPE 7
3
Incline Bench Press (Log)
3
6 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
2-3 reps
80%
2
Split Jerk
4
3 reps
RPE 7
3
Incline Bench Press (Log)
3
6 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
2-3 reps
80%
2
Split Jerk
4
3 reps
RPE 7
3
Incline Bench Press (Log)
3
6 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1 reps
RPE 9
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Trap Bar Deadlift
1
1 mins
RPE 8
4
Sandbag/Plate Loading Medley
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
3 reps
70%
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 9
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 9
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 9
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 mins
RPE 10
2
Lat Pulldown
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
3
Trap Bar Deadlift
3
1 mins
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
3
Trap Bar Deadlift
3
1 mins
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
3
Trap Bar Deadlift
3
1 mins
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
3
Trap Bar Deadlift
3
1 mins
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
3
Trap Bar Deadlift
3
1 mins
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 mins
RPE 8
2
Standing Shoulder Press (Dumbbell)
5
3 reps
RPE 8
3
Trap Bar Deadlift
3
1 mins
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 mins
RPE 8
2
Farmer's Walk (Weighted)
3
1 mins
RPE 8
3
Stone Loading (45 Lb Plates)
5
3 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 mins
RPE 8
2
Farmer's Walk (Weighted)
3
1 mins
RPE 8
3
Stone Loading (45 Lb Plates)
5
3 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 mins
RPE 8
2
Farmer's Walk (Weighted)
3
1 mins
RPE 8
3
Stone Loading (45 Lb Plates)
5
3 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 mins
RPE 8
2
Farmer's Walk (Weighted)
3
1 mins
RPE 8
3
Stone Loading (45 Lb Plates)
5
3 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 mins
RPE 8
2
Farmer's Walk (Weighted)
3
1 mins
RPE 8
3
Stone Loading (45 Lb Plates)
5
3 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1 mins
RPE 8
2
Farmer's Walk (Weighted)
3
1 mins
RPE 8
3
Stone Loading (45 Lb Plates)
5
3 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 7
5
Decline Crunch (Weighted)
3
15 reps
RPE 9
6
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1 reps
RPE 9
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Trap Bar Deadlift
1
1 mins
RPE 8
4
Sandbag/Plate Loading Medley
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1 reps
RPE 9
2
Deadlift (Barbell)
1
AMRAP
RPE 8
3
Trap Bar Deadlift
1
1 mins
RPE 8
4
Sandbag/Plate Loading Medley
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
1
1 reps
RPE 5
2
Deadlift (Barbell)
1
AMRAP
RPE 5
3
Trap Bar Deadlift
1
1 mins
RPE 5
4
Sandbag/Plate Loading Medley
1
1 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
12 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
12 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
12 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
12 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
12 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Good Morning
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
12 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 6
2
Stone Loading (45 Lb Plates)
2
3 reps
RPE 8
3
Cable Crunch
3
8 reps
RPE 8
4
Suitcase Carry March
3
1 mins
RPE 8
5
Mobility Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 6
2
Stone Loading (45 Lb Plates)
2
3 reps
RPE 8
3
Cable Crunch
3
8 reps
RPE 8
4
Suitcase Carry March
3
1 mins
RPE 8
5
Mobility Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 5
2
Cable Crunch
3
8 reps
RPE 5
3
Suitcase Carry March
3
1 mins
RPE 5
4
Mobility Stretching
1
30 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Log Clean And Press
5 Sets
5 Reps
65%
2
Log Press
4 Sets
6 Reps
@7
3
Incline Bench Press (Swiss Barbell)
3 Sets
10 Reps
@7
4
Pull-Up (Weighted)
4 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
8
Hanging Leg Raise
2 Sets
10 Reps
@8
Day 2
1
Deficit Deadlift (Barbell)
5 Sets
3 Reps
70%
2
Deadlift (Paused)
3 Sets
5 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
4
Back Extension
3 Sets
10 Reps
@7
5
Deadlift (Barbell)
3 Sets
1 mins
@8
Day 3
1
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
2
Standing Shoulder Press (Dumbbell)
5 Sets
3 Reps
@8
3
Trap Bar Deadlift
3 Sets
1 mins
@8
4
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Cardio
1 Set
30 mins
@8
Day 4
1
Zercher Squat (Barbell)
3 Sets
5 Reps
@7
2
Front Squat (Barbell)
4 Sets
5 Reps
@8
3
Good Morning
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7