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Starting Strongman 2

by Capncoops

Program Description

Getting to grips with new movements and awkward loads

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 17, 2025 07:25
  • Last Edited
    Jun 17, 2025 04:59
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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
Axle Clean & Press
4
6 reps
70%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
5 reps
75%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
80%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
80%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
50%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
5 reps
77%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
4 reps
82%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
3 reps
85%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
3 reps
85%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
50%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
3 reps
87%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
2 reps
90%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
2 reps
92%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
2 reps
95%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
4
6 reps
50%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Axle Clean & Press
1
1 reps
100%
2
Split Jerk
3
3 reps
RPE 8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Triceps Extension
3
10-12 reps
RPE 8
6
Ab Wheel
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
15" Block Deadlift
4
5 reps
80%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
15" Block Deadlift
4
5 reps
82.5%
3
Zercher Squat (Barbell)
4
6 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
15" Block Deadlift
4
4 reps
85%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
15" Block Deadlift
4
4 reps
85%
3
Zercher Squat (Barbell)
2
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
50%
2
15" Block Deadlift
4
5 reps
85%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77%
2
15" Block Deadlift
4
5 reps
77%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
15" Block Deadlift
4
4 reps
82%
3
Zercher Squat (Barbell)
4
6 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
15" Block Deadlift
4
3 reps
85%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
15" Block Deadlift
5
3 reps
85%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
50%
2
15" Block Deadlift
4
5 reps
85%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87%
2
15" Block Deadlift
4
3 reps
87%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
15" Block Deadlift
4
2 reps
90%
3
Zercher Squat (Barbell)
4
6 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
92%
2
15" Block Deadlift
4
2 reps
92%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2
15" Block Deadlift
5
2 reps
95%
3
Zercher Squat (Barbell)
3
6 reps
RPE 8
4
Barbell Row
4
6 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
50%
2
15" Block Deadlift
4
5 reps
85%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
15" Block Deadlift
1
1 reps
100%
3
Zercher Squat (Barbell)
4
8 reps
RPE 8
4
Barbell Row
4
10 reps
RPE 8
5
Hammer Curls With Fat Gripz
3
10 reps
RPE 8
6
Barbell Holds With Fat Gripz
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
6 reps
70%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
9 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
75%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
80%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
2
6 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
80%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
50%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
77%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
9 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
82%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
3 reps
85%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
3 reps
85%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
50%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
3 reps
87%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
9 reps
RPE 8
4
Bench Press (Barbell)
4
2 reps
90%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
2 reps
92%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
10 reps
RPE 8
3
Zercher Carry
3
10 reps
RPE 8
4
Bench Press (Barbell)
4
2 reps
95%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
50%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean To Front Squat
3
3 reps
RPE 9
2
Farmer Carries
4
8 reps
RPE 8
3
Zercher Carry
4
8 reps
RPE 8
4
Bench Press (Barbell)
1
1 reps
100%
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Chin-Up (Assisted)
3
AMRAP
RPE 8
7A
Kettlebell Swing
3
AMRAP
RPE 8
7B
Skipping
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
50%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
50%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
92%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
50%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Lunge (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3
6 reps
RPE 8
7
Cable Woodchoppers
3
AMRAP
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Axle Clean & Press
4 Sets
6 Reps
70%
2
Split Jerk
3 Sets
3 Reps
@8
3
Incline Dumbbell Press (Last Set With Fat Gripz)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Overhead Triceps Extension
3 Sets
10-12 Reps
@8
6
Ab Wheel
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
15" Block Deadlift
4 Sets
5 Reps
80%
3
Zercher Squat (Barbell)
4 Sets
8 Reps
@8
4
Barbell Row
4 Sets
10 Reps
@8
5
Hammer Curls With Fat Gripz
3 Sets
10 Reps
@8
6
Barbell Holds With Fat Gripz
3 Sets
0.5 mins
@8
Day 3
1
Clean To Front Squat
3 Sets
3 Reps
@9
2
Farmer Carries
4 Sets
8 Reps
@8
3
Zercher Carry
4 Sets
8 Reps
@8
4
Bench Press (Barbell)
4 Sets
6 Reps
70%
5
Seated Dip (Machine)
3 Sets
10 Reps
@8
6
Chin-Up (Assisted)
3 Sets
AMRAP
@8
7A
Kettlebell Swing
3 Sets
AMRAP
@8
7B
Skipping
3 Sets
-
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Lunge (Barbell)
3 Sets
10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@8
5
Shrug (Barbell)
3 Sets
15 Reps
@8
6
Bear-Hug Carry (Loaded Backpack/Sandbag
3 Sets
6 Reps
@8
7
Cable Woodchoppers
3 Sets
AMRAP
@8