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BoostcampPNG

531 All Arounder 4.0

by Morris
1 athletes joined

Program Description

Get strong on bench press, overhead press, squat, and deadlift by doing variations of the movements using dumbells, chains, and multiple types of bars.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2026 03:58
  • Last Edited
    Feb 04, 2026 11:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.9%
Glutes
15.9%
Hamstrings
15.9%
Triceps
12%
Front Delts
12%
Abs
8.8%
Middle Delts
6.4%
Chest
5.6%
Lower Back
4.8%
Adductors
2.8%
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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
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Seated Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Seated Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Seated Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Seated Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Deficit Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Deficit Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Deadlift with Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Deadlift with Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Sumo Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Sumo Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Trap Bar Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Trap Bar Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Camber Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Camber Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Swiss Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Swiss Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Bench Press With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Bench Press With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Bench Press With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Camber Bar Bench Press With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Swiss Bar Bench Press With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiss Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Swiss Bar Bench Press With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Squat (Paused)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Squat (Paused)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Box Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Box Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Trap Bar Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Trap Bar Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Front Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Chains
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Front Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
45%
55%
65%
75%
85%
50%
2
Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
50%
65%
80%
90%
100%
50%
2
Squat With Chains
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
45%
55%
65%
75%
85%
50%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
50%
60%
70%
70%
70%
50%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
45%
55%
65%
75%
85%
50%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
50%
60%
70%
70%
70%
50%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
45%
55%
65%
75%
85%
50%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
50%
60%
70%
70%
70%
50%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
10 Reps
45%
55%
65%
75%
85%
50%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
50%
60%
70%
70%
70%
50%