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Strongman with Limited Equipment V.2

by Wyatt M.
1 athletes joined

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 28, 2025 07:29
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