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BoostcampPNG

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
    Apr 05, 2025 09:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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