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BoostcampPNG

Neuroload

by Charles

Program Description

To become more powerful and stronger while building a foundation on structural health and longevity. Power, Strength, Speed, Muscular endurance, Cardiovascular health, Mobility. (Program might be altered / adjusted)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 10, 2025 12:09
  • Last Edited
    Dec 13, 2025 04:14
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
9.4%
Abs
9%
Front Delts
8.8%
Lats
8.3%
Glutes
8%
Hamstrings
8%
Triceps
7%
Chest
5%
Biceps
4.4%
Cardio
3.7%
Middle Delts
3.2%
Other
3.1%
Olympic
2.8%
Lower Back
2.8%
Forearms
2.5%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3+ reps
75%
2
Squat (Barbell)
4
3 reps
85%
3
Pendulum Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
85%
2
Eccentric Squat
4
3+ reps
75%
3
Hack Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3+ reps
75%
2
Squat (Barbell)
4
3 reps
85%
3
Pendulum Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
85%
2
Eccentric Squat
4
3+ reps
75%
3
Hack Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3 reps
60%
2
Squat (Barbell)
4
3 reps
50%
3
Leg Curl
2
8-12 reps
RPE 5
4
Cardio (LISS)
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3+ reps
77.5%
2
Squat (Barbell)
4
3 reps
87.5%
3
Pendulum Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
85%
2
Isometric Squat
4
3+ reps
77.5%
3
Hack Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3+ reps
77.5%
2
Squat (Barbell)
4
3 reps
87.5%
3
Pendulum Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
85%
2
Isometric Squat
4
3+ reps
77.5%
3
Hack Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3 reps
60%
2
Squat (Barbell)
4
3 reps
50%
3
Leg Curl
2
8-12 reps
RPE 5
4
Cardio (LISS)
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3+ reps
80%
2
Squat (Barbell)
4
3 reps
90%
3
Pendulum Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
90%
2
Squat (Low Pin/Dead)
4
3+ reps
80%
3
Hack Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3+ reps
80%
2
Squat (Barbell)
4
3 reps
90%
3
Pendulum Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
3 reps
90%
2
Squat (Low Pin/Dead)
4
3+ reps
80%
3
Hack Squat
2
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Speed Drills & Plyometrics
1
10 mins
-
6
Sprint
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch - Snatch (Complex)
4
3 reps
60%
2
Squat (Barbell)
4
3 reps
50%
3
Leg Curl
2
8-12 reps
RPE 5
4
Cardio (LISS)
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
1-3 reps
1-3 reps
1-3 reps
90%
92.5%
95%
2
Squat (Barbell)
1
1
1-5 reps
1-5 reps
92.5%
95%
3
Cardio (LISS)
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentic Bench Press
4
3+ reps
75%
2
Dip (Bodyweight)
2
6-10 reps
-
3
Pendlay Row
4
6-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Farmer's Walk (Weighted)
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Bent Over Row (Under Hand Grip)
4
6-10 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Suitcase Carry
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentic Bench Press
4
3+ reps
75%
2
Dip (Bodyweight)
2
6-10 reps
-
3
Pendlay Row
4
6-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Farmer's Walk (Weighted)
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Larsen Press (Close Grip)
2
6-10 reps
-
3
Bent Over Row (Under Hand Grip)
4
6-10 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Suitcase Carry
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
50%
2
Dip (Bodyweight)
2
6-10 reps
RPE 5
3
Pendlay Row
4
6-10 reps
RPE 5
4
Med Ball Slam
3
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Isometric Bench Press
4
3+ reps
77.5%
2
Dip (Bodyweight)
2
6-10 reps
-
3
Pendlay Row
4
6-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Farmer's Walk (Weighted)
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87.5%
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Bent Over Row (Under Hand Grip)
4
6-10 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Suitcase Carry
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Isometric Bench Press
4
3+ reps
77.5%
2
Dip (Bodyweight)
2
6-10 reps
-
3
Pendlay Row
4
6-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Farmer's Walk (Weighted)
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87.5%
2
Larsen Press (Close Grip)
2
6-10 reps
-
3
Bent Over Row (Under Hand Grip)
4
6-10 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Suitcase Carry
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
50%
2
Dip (Bodyweight)
2
6-10 reps
RPE 5
3
Pendlay Row
4
6-10 reps
RPE 5
4
Med Ball Slam
3
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Low Pin/Dead)
4
3+ reps
80%
2
Dip (Bodyweight)
2
6-10 reps
-
3
Pendlay Row
4
6-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Farmer's Walk (Weighted)
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Bent Over Row (Under Hand Grip)
4
6-10 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Suitcase Carry
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Low Pin/Dead)
4
3+ reps
80%
2
Dip (Bodyweight)
2
6-10 reps
-
3
Pendlay Row
4
6-10 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Farmer's Walk (Weighted)
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Larsen Press (Close Grip)
2
6-10 reps
-
3
Bent Over Row (Under Hand Grip)
4
6-10 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Suitcase Carry
3
20+ reps
-
6
Med Ball Slam
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
50%
2
Dip (Bodyweight)
2
6-10 reps
RPE 5
3
Pendlay Row
4
6-10 reps
RPE 5
4
Med Ball Slam
3
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-5 reps
1-5 reps
92.5%
95%
2
Pendlay Row
2
6-10 reps
-
3
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
5
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
4
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
3
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
5
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
5
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
4
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
3
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
5
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
5
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
4
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
3
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
10 Second Sprint
5
-
2
Sprint Threshold
5
-
3
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
85%
2
Sumo deadlift (Eccentric)
4
3+ reps
75%
3
Good Morning
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3+ reps
75%
2
Semi-Sumo Deadlift
4
3 reps
85%
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Lunge (Barbell)
2
6-10 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
85%
2
Eccentric Deadlift
4
3+ reps
75%
3
Good Morning
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3+ reps
75%
2
Deadlift (Barbell)
4
3 reps
85%
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Lunge (Barbell)
2
6-10 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3 reps
60%
2
Deadlift (Barbell)
4
3 reps
50%
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 5
4
Cardio (LISS)
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
87.5%
2
Isometric Sumo Deadlift
4
3+ reps
77.5%
3
Good Morning
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3+ reps
77.5%
2
Semi-Sumo Deadlift
4
3 reps
87.5%
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Lunge (Barbell)
2
6-10 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
87.5%
2
Isometric Deadlift
4
3+ reps
77.5%
3
Good Morning
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3+ reps
77.5%
2
Deadlift (Barbell)
4
3 reps
87.5%
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Lunge (Barbell)
2
6-10 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3 reps
60%
2
Deadlift (Barbell)
4
3 reps
50%
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 5
4
Cardio (LISS)
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
90%
2
Sumo Block Pull
4
3+ reps
80%
3
Good Morning
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3+ reps
80%
2
Semi-Sumo Deadlift
4
3 reps
90%
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Lunge (Barbell)
2
6-10 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
90%
2
Block Pull (Barbell)
4
3+ reps
80%
3
Good Morning
2
6-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
5
Decline Crunch (Weighted)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3+ reps
80%
2
Deadlift (Barbell)
4
3 reps
90%
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Reverse Lunge (Barbell)
2
6-10 reps
-
5
Abs Crunch (Machine)
2
8-12 reps
-
6
VO2 Max Intervals
4
4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean - Clean (Complex)
4
3 reps
60%
2
Deadlift (Barbell)
4
3 reps
50%
3
Decline Crunch (Weighted)
2
8-12 reps
RPE 5
4
Cardio (LISS)
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1-3 reps
1-3 reps
1-3 reps
90%
92.5%
95%
2
Deadlift (Barbell)
1
1
1-5 reps
1-5 reps
92.5%
95%
3
Cardio (LISS)
1
30 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Underhand Lat Pulldown
4
6-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
JM Press (Dumbbell)
2
8-12 reps
-
6
Side Bend (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Overhead Press
4
3+ reps
75%
2
Wide Grip Lat Pulldown
4
6-10 reps
-
3
Landmine Press
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Cable Cross Over Tricep Pulldown
2
8-12 reps
-
6
Bent Over Row Cable Rotations
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Lat Pulldown
4
6-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
JM Press (Dumbbell)
2
8-12 reps
-
6
Side Bend (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Eccentric Overhead Press
4
3+ reps
75%
2
Lat Pulldown (Close Grip)
4
6-10 reps
-
3
Landmine Press
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Cable Cross Over Tricep Pulldown
2
8-12 reps
-
6
Bent Over Row Cable Rotations
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
50%
2
Underhand Lat Pulldown
4
6-10 reps
RPE 5
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 5
4
Side Bend (Dumbbell)
2
8-12 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Underhand Lat Pulldown
4
6-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
JM Press (Dumbbell)
2
8-12 reps
-
6
Side Bend (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Isometric Overhead Press
4
3+ reps
77.5%
2
Wide Grip Lat Pulldown
4
6-10 reps
-
3
Landmine Press
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Cable Cross Over Tricep Pulldown
2
8-12 reps
-
6
Bent Over Row Cable Rotations
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Lat Pulldown
4
6-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
JM Press (Dumbbell)
2
8-12 reps
-
6
Side Bend (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Isometric Overhead Press
4
3+ reps
77.5%
2
Lat Pulldown (Close Grip)
4
6-10 reps
-
3
Landmine Press
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Cable Cross Over Tricep Pulldown
2
8-12 reps
-
6
Bent Over Row Cable Rotations
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
50%
2
Underhand Lat Pulldown
4
6-10 reps
RPE 5
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 5
4
Side Bend (Dumbbell)
2
8-12 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Underhand Lat Pulldown
4
6-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
JM Press (Dumbbell)
2
8-12 reps
-
6
Side Bend (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Low Pin/Dead)
4
3+ reps
80%
2
Wide Grip Lat Pulldown
4
6-10 reps
-
3
Landmine Press
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Cable Cross Over Tricep Pulldown
2
8-12 reps
-
6
Bent Over Row Cable Rotations
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Lat Pulldown
4
6-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
JM Press (Dumbbell)
2
8-12 reps
-
6
Side Bend (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Low Pin/Dead)
4
3+ reps
80%
2
Lat Pulldown (Close Grip)
4
6-10 reps
-
3
Landmine Press
2
6-10 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Cable Cross Over Tricep Pulldown
2
8-12 reps
-
6
Bent Over Row Cable Rotations
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
50%
2
Underhand Lat Pulldown
4
6-10 reps
RPE 5
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 5
4
Side Bend (Dumbbell)
2
8-12 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1-5 reps
1-5 reps
92.5%
95%
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
20 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Power Snatch - Snatch (Complex)
1 Set
1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
3+ Reps
75%
75%
75%
75%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
3
Pendulum Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Speed Drills & Plyometrics
1 Set
10 mins
-
6
Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 2
1
Eccentic Bench Press
1 Set
1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
3+ Reps
75%
75%
75%
75%
2
Dip (Bodyweight)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
20+ Reps
20+ Reps
20+ Reps
-
-
-
6
Med Ball Slam
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
10 Second Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Sprint Threshold
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Cardio (LISS)
1 Set
30 mins
-
Day 4
1
Mobility
1 Set
20 mins
-
Day 5
1
Clean (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
2
Sumo deadlift (Eccentric)
1 Set
1 Set
1 Set
1 Set
3+ Reps
3+ Reps
3+ Reps
3+ Reps
75%
75%
75%
75%
3
Good Morning
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Decline Crunch (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
VO2 Max Intervals
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
-
-
-
-
Day 6
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
5
JM Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Side Bend (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 7
1
Mobility
1 Set
20 mins
-