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Travis Mash 5 day supertotal

by Joe B.

Program Description

To develop strength and performance in both powerlifting (squat, bench, deadlift) and Olympic weightlifting (clean and jerk, snatch). The base template (all the classic lifts) was developed by coach Travis Mash. I used his ebook's guidance to add in accessory work. I also swapped conventional deadlift for clean deadlift since that is more of a weakness for me. Feel free to swap that out for regular deadlifts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 07:14
  • Last Edited
    Jul 22, 2025 10:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Squat (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2 reps
2 reps
RPE 10
RPE 8
2
Squat (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
70%
80%
85%
88%
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
3 reps
RPE 10
RPE 8
RPE 8
2
Squat (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Squat (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2 reps
2 reps
RPE 10
RPE 8
2
Squat (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
73%
80%
85%
88%
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1 reps
3 reps
RPE 10
RPE 8
RPE 8
2
Squat (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2 reps
2 reps
RPE 10
RPE 8
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1
1
2 reps
2 reps
1 reps
1 reps
1 reps
70%
80%
85%
88%
90%
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 10
2
Clean and Jerk
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
3 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
2 reps
2 reps
RPE 10
RPE 8
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
1
3 reps
2 reps
1 reps
1 reps
70%
80%
85%
88%
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
1 reps
3 reps
RPE 10
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
2 reps
2 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
1
3 reps
2 reps
1 reps
1 reps
70%
80%
85%
88%
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
1 reps
3 reps
RPE 10
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
2 reps
2 reps
RPE 10
RPE 8
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
1
1
2 reps
2 reps
1 reps
1 reps
1 reps
70%
80%
85%
88%
90%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 8
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 8
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
1
5 reps
5 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
1
1 reps
3 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Block Snatch
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Pendlay Row
3
8-10 reps
RPE 8
4
Pull-Up (Bodyweight)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
1
1 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Power Clean
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Hanging Leg Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Clean
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Clean
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Power Clean
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Power Clean
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Clean
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Hanging Leg Raise
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Clean
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Power Clean
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
1
1 reps
3 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Power Clean
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Clean
1
2
3 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Clean
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean And Jerk
1
1
1 reps
3 reps
RPE 10
RPE 8
2
Front Squat (Barbell)
1
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
5 reps
5 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
2
Clean Deadlift
1
1
5 reps
5 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
3 reps
3 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Clean Deadlift
3
3 reps
RPE 8
3
Back Extension (Weighted)
1
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 8
2
Clean Deadlift
1
1
3 reps
3 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
1
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
1 reps
3 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
1
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 10
RPE 8
2
Clean Deadlift
1
2
1 reps
3 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
1
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Clean Deadlift
1
1
1 reps
3 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
8-10 reps
RPE 8
4
Suitcase Carry
3
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Snatch (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@10
@8
2
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@10
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
4
Hanging Leg Raise
3 Sets
12-15 Reps
@9
Day 2
1
Clean and Jerk
1 Set
2 Sets
3 Reps
3 Reps
@9
@8
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@10
@8
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Block Snatch
1 Set
2 Sets
5 Reps
5 Reps
@10
@8
2
Front Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@10
@8
3
Pendlay Row
3 Sets
8-10 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
Day 5
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
2
Clean Deadlift
1 Set
2 Sets
5 Reps
5 Reps
@10
@8
3
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
4
Suitcase Carry
3 Sets
25 Reps
@10
Day 4
1
Block Power Clean
1 Set
2 Sets
5 Reps
5 Reps
@10
@8
2
Overhead Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@10
@8
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@8
6
Hanging Leg Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10