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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
    Apr 07, 2025 08:54
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ON THE BOOSTCAMP APP FOR FREE
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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