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Robbins Garage Powerbuilding

by Levi Robbins
1 athletes joined

Program Description

This program was made with garage gyms in mind. All of the main compounds are with a barbell and the accessories are body weight or with a light dumbbell. The goal of the program is to get stronger without sacrificing muscle gains. It is based on PPL split and is done 3 on one off or six days per week in a row.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2025 04:49
  • Last Edited
    Jun 18, 2025 09:21

Summary

Unleash your strength with the Robbins Garage Powerbuilding program, a comprehensive 12-week training plan designed for serious lifters. With six days of intense workouts each week, this program combines powerlifting and bodybuilding techniques to maximize muscle growth and strength. You'll tackle essential movements like squats and bench presses, alongside accessory work to sculpt and define your physique. Get ready to push your limits and achieve your fitness goals in the comfort of your garage gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
78%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
88%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
92%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
96%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
65%
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Pec Fly (Dumbbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
65%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
70%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
74%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
78%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
88%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
92%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
96%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
65%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
70%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
74%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
78%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
88%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
92%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
96%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
65%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Nordic Curl
3
AMRAP
RPE 10
4
Single Leg Calf Raise
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
78%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
88%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
92%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
96%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
65%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Decline Push Up
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
70%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
74%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
78%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
88%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
92%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
96%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
65%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Reverse Nordic Curl
3
AMRAP
RPE 10
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 10
5
Single Leg Calf Raise
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
5 Sets
10 Reps
65%
2
Reverse Nordic Curl
3 Sets
AMRAP
@10
3
Nordic Curl
3 Sets
AMRAP
@10
4
Single Leg Calf Raise
3 Sets
AMRAP
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
65%
2
Pec Fly (Dumbbell)
3 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
4
French Press
3 Sets
8 Reps
@8
5
Single Leg Calf Raise
3 Sets
AMRAP
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
10 Reps
65%
2
Decline Push Up
3 Sets
AMRAP
@10
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
4
French Press
3 Sets
8 Reps
@8
5
Single Leg Calf Raise
3 Sets
AMRAP
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Squat (Barbell)
5 Sets
10 Reps
65%
2
Reverse Nordic Curl
3 Sets
AMRAP
@10
3
Stiff Leg Deadlift
3 Sets
8 Reps
@8
4
Nordic Curl
3 Sets
AMRAP
@10
5
Single Leg Calf Raise
3 Sets
AMRAP
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
65%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
Day 5
1
Barbell Row
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8