Program Description
Phase I of two phase program Cut & Forge. The first 10 weeks are meant to do while you are in a calorie deficit. The intent is to have lower volume and intensity while maintaining near one rep max on big three while you get leaner. Phase II will ramp you up toward your one rep max and potentially exceed it. This program is designed to help you: - Lose 10–15 pounds of fat in 10 weeks - Maintain 90–100 percent of your strength during the cut - Rebuild strength, muscle, and athleticism in 10 weeks - Prioritize the big three lifts: - Squat - Deadlift - Bench Press - Finishers each workout to increase cardio and endurance with low cns stress - Avoid CNS burnout and manage recovery effectively
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedNov 23, 2025 01:24
- Last EditedNov 25, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Chest
10.1%
Front Delts
9.8%
Glutes
9.4%
Hamstrings
9.1%
Lats
8.4%
Quadriceps
8.2%
Triceps
7.9%
Biceps
7.4%
Abs
6.7%
Lower Back
3.6%
Rear Delts
2.4%
Other
1.6%
Forearms
1.6%
Middle Delts
1.6%
Adductors
0.6%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Squat (Low Bar)
3
3 reps
80%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Deadlift (Barbell)
3
3 reps
80%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge (Dumbbell)
1
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Zercher Squat (Barbell)
3
3 reps
80%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
8%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge
1
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Squat (Low Bar)
3
3 reps
85%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge (Dumbbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Deadlift (Barbell)
3
3 reps
85%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge (Dumbbell)
1
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Zercher Squat (Barbell)
3
3 reps
85%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Trap Bar Deadlift
3
3 reps
85%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge (Dumbbell)
1
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Squat (Low Bar)
3
3 reps
90%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge Barbell
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Deadlift (Barbell)
3
3 reps
90%
3
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
-
7
Walking Lunge Barbell
1
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7A
Weighted Dips
3
8 reps
RPE 8
7B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Troy Complex
1
10 reps
RPE 9
9
Pec Deck (Machine)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
78%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7A
Weighted Dips
3
8 reps
RPE 8
7B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
10 MIN AMRAP: 5 H-CLEAN, 10 PU, 20 SU
1
1 reps
RPE 10
9
Pec Deck (Machine)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7
10 MIN AMRAP 10 BOX JUMPS 20 SQUATS
1
1 reps
RPE 10
8A
Dip (Weighted)
3
10 reps
RPE 8
8B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
9
10 Min Cardio Row 1:1
1
1 reps
-
10
Pec Deck (Machine)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Lat Pulldown
1
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7
10 Min AMRAP: 10 Snatch, 10 KB Swing, 10 Squats
1
1 reps
-
8A
Dip (Weighted)
3
10 reps
RPE 8
8B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
9
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
10
Pec Deck (Machine)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7A
Weighted Dips
3
8 reps
RPE 8
7B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Troy Complex
1
10 reps
RPE 9
9
Pec Deck (Machine)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7A
Weighted Dips
3
8 reps
RPE 8
7B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
10 MIN AMRAP: 5 H-CLEAN, 10 PU, 20 SU
1
1 reps
RPE 10
9
Cable Crossover
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
78%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7
10 MIN AMRAP 10 BOX JUMPS 20 SQUATS
1
1 reps
RPE 10
8A
Dip (Weighted)
3
10 reps
RPE 8
8B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
9
10 Min Cardio Row 1:1
1
1 reps
-
10
Cable Crossover
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Lat Pulldown
1
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7
10 Min AMRAP: 10 Snatch, 10 KB Swing, 10 Squats
1
1 reps
-
8A
Dip (Weighted)
3
10 reps
RPE 8
8B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
9
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
10
Cable Crossover
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
83%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7A
Weighted Dips
3
8 reps
RPE 8
7B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
8
Troy Complex
1
10 reps
RPE 9
9
Cable Crossover
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
6
One Arm Bent Over Row
3
8 reps
RPE 8
7A
Weighted Dips
3
8 reps
RPE 8
7B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
10 MIN AMRAP: 5 H-CLEAN, 10 PU, 20 SU
1
1 reps
RPE 10
9
Cable Crossover
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
4
4 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio Row 1:1
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
-
2
Hack Squat
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio Row 1:1
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
-
2
Leg Press
4
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
4
4 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio Row 1:1
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
-
2
Hack Squat
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio Row 1:1
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
-
2
Leg Press
4
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
4
4 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio Row 1:1
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
40yd Sled Push
1
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Hip Thrust (Machine)
4
10 reps
RPE 8
5
Hanging Toes To Bar
3
10 reps
RPE 9
6
10 Min Cardio: Assualt Bike .5:.5
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7B
Bench Press (Close Grip)
3
12 reps
RPE 8
8
Troy Complex
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Bench Press (Close Grip)
3
10 reps
RPE 8
8
10 Min AMRAP: 5 PU, 10 PU, 15 SQUAT
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bench Press (Close Grip)
3
10 reps
RPE 8
9
10 MIN AMRAP: 5 H-CLEAN, 10 PU, 20 SU
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Bench Press (Close Grip)
3
10 reps
RPE 8
8
10 Min AMRAP: 10 Snatch, 10 KB Swing, 10 Squats
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7B
Bench Press (Close Grip)
3
12 reps
RPE 8
8
Troy Complex
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Bench Press (Close Grip)
3
10 reps
RPE 8
8
10 Min AMRAP: 5 PU, 10 PU, 15 SQUAT
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Bench Press (Close Grip)
3
10 reps
RPE 8
9
10 MIN AMRAP: 5 H-CLEAN, 10 PU, 20 SU
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Bench Press (Close Grip)
3
10 reps
RPE 8
8
10 Min AMRAP: 10 Snatch, 10 KB Swing, 10 Squats
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
7B
Bench Press (Close Grip)
3
12 reps
RPE 8
8
Troy Complex
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Shrug (Dumbbell)
3
12 reps
RPE 9
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7B
Bench Press (Close Grip)
3
10 reps
RPE 8
8
10 Min AMRAP: 5 PU, 10 PU, 15 SQUAT
1
1 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2
Squat (Low Bar)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
3
Stiff Leg Deadlift1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
4
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Pallof Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Walking Lunge1 Set
8 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
75%
75%
2
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
One Arm Bent Over Row1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7A
Weighted Dips1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7B
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
8
Troy Complex1 Set
10 Reps
@9
9
Pec Deck (Machine)1 Set
50 Reps
@9
Day 3
1
40yd Sled Push1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
2
Hack Squat1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Back Extension (Weighted)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Hip Thrust (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Hanging Toes To Bar1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
10 Min Cardio Row 1:11 Set
1 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
2
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Shrug (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7B
Bench Press (Close Grip)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
8
Troy Complex1 Set
15 Reps
@10