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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
    Jun 18, 2025 08:23

Summary

Unlock your strength potential with the Chat GPT 4 Day program, a comprehensive 18-week training plan designed for dedicated lifters. Comprising four focused workout days each week, this program emphasizes both push and hinge movements to build muscle and enhance functional strength. Expect a mix of barbell and dumbbell exercises, including the Bench Press, Deadlift, and Goblet Squat, tailored to challenge your limits and promote balanced development. Perfect for those with garage gym setups, this program will elevate your training game and drive results you can see and feel.
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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
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