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Bench PL + Calisthenics

by Anonymous

Program Description

Increase 1RM Bench improve calisthenics

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2025 04:11
  • Last Edited
    Jun 18, 2025 12:51

Summary

Elevate your strength and conditioning with the **Bench PL + Calisthenics** program, a comprehensive 6-week journey designed for dedicated lifters. This 7-day-a-week regimen incorporates heavy bench presses, dynamic dips, and bodyweight exercises to maximize muscle growth and endurance. Each workout is strategically crafted to challenge your limits while improving overall fitness, ensuring you build a powerful upper body and core. Get ready to push your boundaries and achieve your personal best!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2A
Pull-Up (Weighted)
6
1 reps
90%
2B
Wide Grip Rear Pull-Up
6
2 reps
RPE 6
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2
AMRAP
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2A
Pull-Up (Weighted)
6
1 reps
90%
2B
Wide Grip Rear Pull-Up
6
2 reps
RPE 6
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
-
7C
Calf Raise (Bodyweight)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
-
7C
Calf Raise (Bodyweight)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
-
7C
Calf Raise (Bodyweight)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
-
7C
Calf Raise (Bodyweight)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
-
7C
Calf Raise (Bodyweight)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
RPE 6
6
Box Jump
3
8 reps
RPE 6
7A
Leg Extension
1
AMRAP
70%
7B
Nordic Curl
1
AMRAP
-
7C
Calf Raise (Bodyweight)
1
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
Lateral Raise (Machine)
2
AMRAP
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
Lateral Raise (Machine)
2
AMRAP
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
Lateral Raise (Machine)
2
AMRAP
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
Lateral Raise (Machine)
2
AMRAP
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
Lateral Raise (Machine)
2
AMRAP
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
1 reps
3 reps
3 reps
1 reps
5 reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5
1 reps
90%
2B
Pull-Up (Bodyweight)
5
5 reps
RPE 6
3A
Tricep Extension (Cable)
2
AMRAP
75%
3B
Bicep Curl (Cable)
2
AMRAP
75%
4A
Chest Fly (Cable)
2
AMRAP
75%
4B
Lateral Raise (Machine)
2
AMRAP
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2A
Pull-Up (Weighted)
6
1 reps
90%
2B
Wide Grip Rear Pull-Up
6
2 reps
RPE 6
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
-
6
Box Jump
3
8 reps
-
7A
Leg Extension
1
12 reps
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
-
6
Box Jump
3
8 reps
-
7A
Leg Extension
1
12 reps
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
-
6
Box Jump
3
8 reps
-
7A
Leg Extension
1
12 reps
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
-
6
Box Jump
3
8 reps
-
7A
Leg Extension
1
12 reps
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
-
6
Box Jump
3
8 reps
-
7A
Leg Extension
1
12 reps
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
1B
Dip (Bodyweight)
2
2
3 reps
5 reps
RPE 6
RPE 6
2
Pull-Up (Weighted)
6
1 reps
90%
3A
Decline Sit Up (Bodyweight)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3B
Dip (Bodyweight)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4A
Floor Press (Barbell)
5
1 reps
85%
4B
Inverted Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Trap Bar Deadlift
3
8 reps
-
6
Box Jump
3
8 reps
-
7A
Leg Extension
1
12 reps
70%
7B
Nordic Curl
1
AMRAP
RPE 10
7C
Standing Calf Raise
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
100%
Week 1
1 / 6 Weeks
Day 7
1
Run
1 Set
10 mins
100%
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
1 Set
1 Reps
3 Reps
3 Reps
1 Reps
5 Reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5 Sets
1 Reps
90%
2B
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
3A
Tricep Extension (Cable)
2 Sets
AMRAP
75%
3B
Bicep Curl (Cable)
2 Sets
AMRAP
75%
4A
Chest Fly (Cable)
2 Sets
AMRAP
75%
4B
Lateral Raise (Machine)
2 Sets
AMRAP
75%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
1 Set
1 Reps
3 Reps
3 Reps
1 Reps
5 Reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5 Sets
1 Reps
90%
2B
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
3A
Tricep Extension (Cable)
2 Sets
AMRAP
75%
3B
Bicep Curl (Cable)
2 Sets
AMRAP
75%
4A
Chest Fly (Cable)
2 Sets
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
75%
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
1 Set
1 Reps
3 Reps
3 Reps
1 Reps
5 Reps
95%
85%
82%
82%
82%
2A
Dip (Weighted)
5 Sets
1 Reps
90%
2B
Pull-Up (Bodyweight)
5 Sets
5 Reps
@6
3A
Tricep Extension (Cable)
2 Sets
AMRAP
75%
3B
Bicep Curl (Cable)
2 Sets
AMRAP
75%
4A
Chest Fly (Cable)
2 Sets
AMRAP
75%
4B
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
75%
Day 4
1A
Pull-Up (Bodyweight)
2 Sets
2 Sets
3 Reps
5 Reps
@6
@6
1B
Dip (Bodyweight)
2 Sets
2 Sets
3 Reps
5 Reps
@6
@6
2A
Pull-Up (Weighted)
6 Sets
1 Reps
90%
2B
Wide Grip Rear Pull-Up
6 Sets
2 Reps
@6
3A
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
4A
Floor Press (Barbell)
5 Sets
1 Reps
85%
4B
Inverted Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Trap Bar Deadlift
3 Sets
8 Reps
@6
6
Box Jump
3 Sets
8 Reps
@6
7A
Leg Extension
1 Set
AMRAP
70%
7B
Nordic Curl
1 Set
AMRAP
-
7C
Calf Raise (Bodyweight)
1 Set
AMRAP
@8
Day 6
1A
Pull-Up (Bodyweight)
2 Sets
2 Sets
3 Reps
5 Reps
@6
@6
1B
Dip (Bodyweight)
2 Sets
2 Sets
3 Reps
5 Reps
@6
@6
2A
Pull-Up (Weighted)
6 Sets
1 Reps
90%
2B
Wide Grip Rear Pull-Up
6 Sets
2 Reps
@6
3A
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
4A
Floor Press (Barbell)
5 Sets
1 Reps
85%
4B
Inverted Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Trap Bar Deadlift
3 Sets
8 Reps
-
6
Box Jump
3 Sets
8 Reps
-
7A
Leg Extension
1 Set
12 Reps
70%
7B
Nordic Curl
1 Set
AMRAP
@10
7C
Standing Calf Raise
1 Set
AMRAP
@10
Day 2
1A
Pull-Up (Bodyweight)
2 Sets
2 Sets
3 Reps
5 Reps
@6
@6
1B
Dip (Bodyweight)
2 Sets
2 Sets
3 Reps
5 Reps
@6
@6
2A
Pull-Up (Weighted)
6 Sets
1 Reps
90%
2B
Wide Grip Rear Pull-Up
6 Sets
2 Reps
@6
3A
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
4A
Floor Press (Barbell)
5 Sets
1 Reps
85%
4B
Inverted Row
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Trap Bar Deadlift
3 Sets
8 Reps
@6
6
Box Jump
3 Sets
8 Reps
@6
7A
Leg Extension
1 Set
AMRAP
70%
7B
Nordic Curl
1 Set
AMRAP
@10
7C
Standing Calf Raise
1 Set
AMRAP
@10