Program Description
To get ready for sf
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 20, 2025 09:42
- Last EditedJun 25, 2025 04:42

Summary
Embark on an 8-week journey with the Sf program, designed to elevate your strength and endurance through a dynamic blend of supersets and cardio. Committing just 5 days a week, you'll tackle powerful exercises like barbell squats and deadlifts, paired with high-intensity cardio sessions to maximize fat loss and muscle gain. Each workout is structured to keep your heart rate up and your muscles challenged, ensuring you see tangible results. Get ready to transform your physique and boost your performance in just two months!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
RPE 8
1B
Bent Over Row (Barbell)
3
12 reps
RPE 8
1C
Suitcase Carry
3
0.5 mins
RPE 8
2A
Good Morning
3
12 reps
RPE 8
2B
Push Up
3
15 reps
RPE 6.5
2C
Farmer's Walk (Weighted)
3
30 reps
RPE 8
3
Sprint 500
3
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
RPE 8
1B
Bent Over Row (Barbell)
3
10 reps
RPE 8
1C
Suitcase Carry
3
0.6 mins
RPE 8
2A
Good Morning
3
10 reps
RPE 8
2B
Push Up
3
15 reps
RPE 6.5
2C
Farmer's Walk (Weighted)
3
40 reps
RPE 8
3
Spring 600m
3
600 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
8 reps
RPE 8
1C
Suitcase Carry
3
0.6 mins
RPE 8
2A
Good Morning
3
8 reps
RPE 8
2B
Push Up
3
15 reps
RPE 6.5
2C
Farmer's Walk (Weighted)
3
50 reps
RPE 8
3
Spring 600m
3
600 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6 reps
RPE 8
1C
Suitcase Carry
3
0.7 mins
RPE 7
2A
Good Morning
3
10 reps
RPE 8
2B
Step-Up (Weighted)
3
10 reps
RPE 8
2C
Farmer's Walk (Weighted)
3
60 reps
RPE 8
3
Spring 600m
5
600 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Bent Over Row (Barbell)
3
5 reps
RPE 8
1C
Suitcase Carry
3
0.8 mins
RPE 7
2A
Pull-Up (Weighted)
3
5 reps
RPE 7
2B
Step-Up (Weighted)
3
10 reps
RPE 8
2C
Farmer's Walk (Weighted)
3
30 reps
RPE 8
3
SkiErg
10
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
5 reps
RPE 8
1B
Bent Over Row (Barbell)
4
5 reps
RPE 8
1C
Suitcase Carry
4
0.8 mins
RPE 7
2A
Good Morning
3
5 reps
RPE 7
2B
Step-Up (Weighted)
4
5 reps
-
2C
Farmer's Walk (Weighted)
3
40 reps
RPE 8
3
Cycling
7
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
5 reps
RPE 8
1B
Bent Over Row (Barbell)
5
5 reps
RPE 8
1C
Suitcase Carry
5
1 mins
RPE 7
2A
Good Morning
3
5 reps
RPE 7
2B
Step-Up (Weighted)
3
5 reps
RPE 7
2C
Farmer's Walk (Weighted)
3
50 reps
RPE 8
3A
500m Row
5
1 mins
RPE 8
3B
Cycling
5
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4 reps
RPE 8
1B
Bent Over Row (Barbell)
3
4 reps
RPE 8
1C
Suitcase Carry
3
1.2 mins
RPE 7
2A
Good Morning
3
4 reps
RPE 7
2B
Step-Up (Weighted)
3
4 reps
RPE 7
2C
Farmer's Walk (Weighted)
3
60 reps
RPE 8
3
Run
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
65 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
12 reps
RPE 8
1B
Overhead Press (Barbell)
3
12 reps
RPE 8
1C
Plank
3
0.5 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Dead Hang
3
15 reps
RPE 6
2C
Wood Chop
3
8 reps
RPE 6
3
Watt Bike 800m
4
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Overhead Press (Barbell)
3
10 reps
RPE 8
1C
Plank
3
0.5 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
2B
Dead Hang
3
25 reps
RPE 6
2C
Wood Chop
3
8 reps
RPE 6
3
Row 300m
4
300 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Barbell)
3
8 reps
RPE 8
1C
Plank
3
0.6 mins
RPE 6
2A
Step-Up (Weighted)
3
8 reps
RPE 7
2B
Dead Hang
3
30 reps
RPE 6
2C
Wood Chop
3
8 reps
RPE 6
3
Watt Bike 800m
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6 reps
RPE 8
1B
Overhead Press (Barbell)
3
6 reps
RPE 8
1C
Plank
3
0.6 mins
RPE 6
2A
Dead Hang
3
30 reps
RPE 6
2B
Walking Lunge (Dumbbell)
3
8 reps
RPE 6.5
2C
Wood Chop
3
8 reps
RPE 6
3
Cycling
6
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
RPE 8
1B
Overhead Press (Barbell)
3
5 reps
RPE 8
1C
Plank
3
0.7 mins
RPE 6
2A
Pull-Up (Weighted)
3
5 reps
RPE 7
2B
Walking Lunge (Dumbbell)
3
5 reps
RPE 6.5
2C
Wood Chop
3
8 reps
RPE 6
3
Run
6
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
5 reps
RPE 8
1B
Overhead Press (Barbell)
4
5 reps
RPE 8
1C
Plank
4
0.9 mins
RPE 6
2A
Pull-Up (Weighted)
3
5 reps
RPE 7
2B
Walking Lunge (Dumbbell)
3
8 reps
RPE 6.5
2C
Wood Chop
4
8 reps
RPE 6
3
Run
4
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
5 reps
RPE 8
1B
Overhead Press (Barbell)
5
5 reps
RPE 8
1C
Plank
5
0.9 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
8 reps
RPE 6.5
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
2C
Wood Chop
5
8 reps
RPE 6
3
SkiErg
10
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4 reps
RPE 8
1B
Overhead Press (Barbell)
3
4 reps
RPE 8
1C
Plank
3
1.1 mins
RPE 6
2A
Walking Lunge (Dumbbell)
3
4 reps
RPE 6.5
2B
Pull-Up (Weighted)
3
4 reps
RPE 7
2C
Wood Chop
3
8 reps
RPE 6
3A
SkiErg
8
-
3B
Cycling
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
65 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
70 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
75 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
85 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
95 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
55 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
65 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
70 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
75 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)3 Sets
12 Reps
@8
1B
Bent Over Row (Barbell)3 Sets
12 Reps
@8
1C
Suitcase Carry3 Sets
0.5 mins
@8
2A
Good Morning3 Sets
12 Reps
@8
2B
Push Up3 Sets
15 Reps
@6.5
2C
Farmer's Walk (Weighted)3 Sets
30 Reps
@8
3
Sprint 5003 Sets
3 mins
@8
Day 2
1
Cardio1 Set
40 mins
@6
Day 3
1A
Deadlift (Barbell)3 Sets
12 Reps
@8
1B
Overhead Press (Barbell)3 Sets
12 Reps
@8
1C
Plank3 Sets
0.5 mins
@6
2A
Walking Lunge (Dumbbell)3 Sets
8 Reps
@8
2B
Dead Hang3 Sets
15 Reps
@6
2C
Wood Chop3 Sets
8 Reps
@6
3
Watt Bike 800m4 Sets
2 mins
-
Day 4
1
Walk1 Set
60 mins
@6
Day 5
1
Cardio1 Set
40 mins
@7