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BoostcampPNG

Chat GPT 4 Day

by Dominic B.
1 athletes joined

Program Description

To build and maintain muscle mass.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 12, 2025 01:22
  • Last Edited
    Apr 14, 2025 11:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
4
Dip (Weighted)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-15 reps
RPE 7.5
6
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7.5
2
Goblet Squat
3
8-10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Back Extension
3
10-12 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Face Pull
3
AMRAP
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Ab Wheel
3
10-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4-6 reps
RPE 7.5
2
Push Press (Barbell)
3
6 reps
RPE 7.5
3
Kettlebell Swing
3
20 reps
RPE 7.5
4
Sandbag Bear Hug Carry
3
1 mins
RPE 7.5
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7.5
6
V-Up
3
12-15 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@7.5
2
Standing Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Dip (Weighted)
3 Sets
10-12 Reps
@7.5
5
Face Pull
3 Sets
12-15 Reps
@7.5
6
Hanging Leg Raise
3 Sets
12-15 Reps
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
4-6 Reps
@7.5
2
Goblet Squat
3 Sets
8-10 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
4
Back Extension
3 Sets
10-12 Reps
@7.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
6
Plank (Weighted)
3 Sets
1 mins
@10
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7.5
3
Dumbbell Row
3 Sets
10 Reps
@7.5
4
Face Pull
3 Sets
AMRAP
@10
5
Hammer Curl
3 Sets
10-12 Reps
@7.5
6
Ab Wheel
3 Sets
10-15 Reps
@7.5
Day 4
1
Front Squat (Barbell)
4 Sets
4-6 Reps
@7.5
2
Push Press (Barbell)
3 Sets
6 Reps
@7.5
3
Kettlebell Swing
3 Sets
20 Reps
@7.5
4
Sandbag Bear Hug Carry
3 Sets
1 mins
@7.5
5
Farmer's Walk (Weighted)
3 Sets
1 mins
@7.5
6
V-Up
3 Sets
12-15 Reps
@7.5