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Mongol Warrior (Anand)

by Tugu A.
1 athletes joined

Program Description

The purpose of this program is to provide a balanced, 4-day training regimen that enhances not only strength and muscle size but also functionality and athleticism. It is designed to target all muscle groups and incorporates the big compound lifts with no particular focus on any one lift. Suitable for individuals looking to build functional strength while maximizing strength and hypertrophy in a well-structured, efficient manner. *An additional 5th day of training can be added on Wednesdays incorporating low fatigue exercises (Hip flexor, Calf raises, Mobility, Stability, Core and abs training etc.)

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2025 08:45
  • Last Edited
    Aug 05, 2025 08:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
1B
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Barbell Row
2
7-12 reps
RPE 9
3A
Kettlebell Press
2
8-15 reps
RPE 10
3B
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Chest Fly (Machine)
2
15-22 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12-17 reps
RPE 10
5B
Bicep Curl (Cable)
3
12-17 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
1B
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Barbell Row
2
7-12 reps
RPE 9
3A
Kettlebell Press
2
8-15 reps
RPE 10
3B
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Chest Fly (Machine)
2
15-22 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12-17 reps
RPE 10
5B
Bicep Curl (Cable)
3
12-17 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
1B
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Barbell Row
2
7-12 reps
RPE 9
3A
Kettlebell Press
2
8-15 reps
RPE 10
3B
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Chest Fly (Machine)
2
15-22 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12-17 reps
RPE 10
5B
Bicep Curl (Cable)
3
12-17 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
1B
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Barbell Row
2
7-12 reps
RPE 9
3A
Kettlebell Press
2
8-15 reps
RPE 10
3B
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Chest Fly (Machine)
2
15-22 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12-17 reps
RPE 10
5B
Bicep Curl (Cable)
3
12-17 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
1B
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Barbell Row
2
7-12 reps
RPE 9
3A
Kettlebell Press
2
8-15 reps
RPE 10
3B
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Chest Fly (Machine)
2
15-22 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12-17 reps
RPE 10
5B
Bicep Curl (Cable)
3
12-17 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
1B
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Barbell Row
2
7-12 reps
RPE 9
3A
Kettlebell Press
2
8-15 reps
RPE 10
3B
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Chest Fly (Machine)
2
15-22 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
12-17 reps
RPE 10
5B
Bicep Curl (Cable)
3
12-17 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-17 reps
RPE 10
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Deadlift (Barbell)
3
3-6 reps
RPE 7
4A
Lunge (Barbell)
1
12-20 reps
RPE 10
4B
Zercher RDL
2
12-20 reps
RPE 7
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-17 reps
RPE 10
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Deadlift (Barbell)
3
3-6 reps
RPE 7
4A
Lunge (Barbell)
1
12-20 reps
RPE 10
4B
Zercher RDL
2
12-20 reps
RPE 7
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-17 reps
RPE 10
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Deadlift (Barbell)
3
3-6 reps
RPE 7
4A
Lunge (Barbell)
1
12-20 reps
RPE 10
4B
Zercher RDL
2
12-20 reps
RPE 7
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-17 reps
RPE 10
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Deadlift (Barbell)
3
3-6 reps
RPE 7
4A
Lunge (Barbell)
1
12-20 reps
RPE 10
4B
Zercher RDL
2
12-20 reps
RPE 7
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-17 reps
RPE 10
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Deadlift (Barbell)
3
3-6 reps
RPE 7
4A
Lunge (Barbell)
1
12-20 reps
RPE 10
4B
Zercher RDL
2
12-20 reps
RPE 7
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12-17 reps
RPE 10
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Deadlift (Barbell)
3
3-6 reps
RPE 7
4A
Lunge (Barbell)
1
12-20 reps
RPE 10
4B
Zercher RDL
2
12-20 reps
RPE 7
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
7
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 6-9
2
Dip (Weighted)
3
7-10 reps
RPE 9
3A
Seated Overhead Press (Barbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
20-30 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
12-16 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 6-9
2
Dip (Weighted)
3
7-10 reps
RPE 9
3A
Seated Overhead Press (Barbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
20-30 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
12-16 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 6-9
2
Dip (Weighted)
3
7-10 reps
RPE 9
3A
Seated Overhead Press (Barbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
20-30 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
12-16 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 6-9
2
Dip (Weighted)
3
7-10 reps
RPE 9
3A
Seated Overhead Press (Barbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
20-30 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
12-16 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 6-9
2
Dip (Weighted)
3
7-10 reps
RPE 9
3A
Seated Overhead Press (Barbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
20-30 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
12-16 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 6-9
2
Dip (Weighted)
3
7-10 reps
RPE 9
3A
Seated Overhead Press (Barbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
20-30 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Chest Fly (Cable)
3
12-16 reps
RPE 10
6A
Lateral Raise (Cable)
2
15-25 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
12-18 reps
RPE 10
3
Barbell Row
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5A
Bicep Curl (Cable)
3
12-18 reps
RPE 10
5B
Rear Delt Fly (Machine)
3
20-30 reps
RPE 10
6
Leg Curl
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
12-18 reps
RPE 10
3
Barbell Row
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5A
Bicep Curl (Cable)
3
12-18 reps
RPE 10
5B
Rear Delt Fly (Machine)
3
20-30 reps
RPE 10
6
Leg Curl
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
12-18 reps
RPE 10
3
Barbell Row
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5A
Bicep Curl (Cable)
3
12-18 reps
RPE 10
5B
Rear Delt Fly (Machine)
3
20-30 reps
RPE 10
6
Leg Curl
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
12-18 reps
RPE 10
3
Barbell Row
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5A
Bicep Curl (Cable)
3
12-18 reps
RPE 10
5B
Rear Delt Fly (Machine)
3
20-30 reps
RPE 10
6
Leg Curl
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
12-18 reps
RPE 10
3
Barbell Row
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5A
Bicep Curl (Cable)
3
12-18 reps
RPE 10
5B
Rear Delt Fly (Machine)
3
20-30 reps
RPE 10
6
Leg Curl
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
12-18 reps
RPE 10
3
Barbell Row
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
6-12 reps
RPE 10
5A
Bicep Curl (Cable)
3
12-18 reps
RPE 10
5B
Rear Delt Fly (Machine)
3
20-30 reps
RPE 10
6
Leg Curl
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@6-9
2
Dip (Weighted)
3 Sets
7-10 Reps
@9
3A
Seated Overhead Press (Barbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Machine)
2 Sets
20-30 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Chest Fly (Cable)
3 Sets
12-16 Reps
@10
6A
Lateral Raise (Cable)
2 Sets
15-25 Reps
@10
6B
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
@10
Day 2
1
Leg Curl
2 Sets
12-17 Reps
@10
2
Squat (Barbell)
3 Sets
5-10 Reps
@9
3
Deadlift (Barbell)
3 Sets
3-6 Reps
@7
4A
Lunge (Barbell)
1 Set
12-20 Reps
@10
4B
Zercher RDL
2 Sets
12-20 Reps
@7
5
Leg Press
2 Sets
12-20 Reps
@10
6A
Hip Adductor (Machine)
2 Sets
8-15 Reps
@10
6B
Hip Abductor (Machine)
2 Sets
8-15 Reps
@10
7
Cable Crunch
3 Sets
10-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
2
Hip Thrust (Machine)
3 Sets
12-18 Reps
@10
3
Barbell Row
2 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)
2 Sets
6-12 Reps
@10
5A
Bicep Curl (Cable)
3 Sets
12-18 Reps
@10
5B
Rear Delt Fly (Machine)
3 Sets
20-30 Reps
@10
6
Leg Curl
2 Sets
8-15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
1B
Lat Pulldown (Close Grip)
2 Sets
10-15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Barbell Row
2 Sets
7-12 Reps
@9
3A
Kettlebell Press
2 Sets
8-15 Reps
@10
3B
Seated Row (Cable)
2 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
2 Sets
15-22 Reps
@10
5A
Tricep Pushdown (Cable)
3 Sets
12-17 Reps
@10
5B
Bicep Curl (Cable)
3 Sets
12-17 Reps
@10
6A
Lateral Raise (Cable)
2 Sets
15-25 Reps
@10
6B
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
@10