logo
BoostcampPNG

Iron Wall: Chaos Protocol

by Bazilian C.

Program Description

This program is built to weaponize lacrosse defenders. Every workout is engineered to develop violent lower-body power, full-field speed, and the unshakable strength to win one on one’s, bury checks, and dominate ground balls under pressure. It’s not about looking good. It’s about breaking matchups, owning the crease, and becoming the kind of defender teams fear. This if for athletes who want to train like the play: Fast. Relentless. Uncompromising. No fluff. No wasted reps. No Plan B.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 09:26
  • Last Edited
    May 27, 2025 10:08
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Press
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
6
Seated Calf Raise
3
20 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 9
2
Push Press (Barbell)
4
6 reps
RPE 8
3
Box Jump
3
6 reps
RPE 10
4
Prowler Push
4
20 reps
RPE 9
5
Landmine Twist
3
10 reps
RPE 8
6
Hanging Knee Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
3
6 reps
RPE 7
2
Kettlebell Swing
3
20 reps
RPE 9
3
Farmer's Walk (Weighted)
3
AMRAP
RPE 8.5
4
Wood Chop
3
12 reps
RPE 8
5
2km Row
5
0.3 mins
RPE 10
6
Burpee
3
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Press
3 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
15 Reps
@7.5
6
Seated Calf Raise
3 Sets
20 Reps
@7
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Decline Crunch
3 Sets
15 Reps
@9
Day 3
1
Trap Bar Jumps
3 Sets
5 Reps
@9
2
Push Press (Barbell)
4 Sets
6 Reps
@8
3
Box Jump
3 Sets
6 Reps
@10
4
Prowler Push
4 Sets
20 Reps
@9
5
Landmine Twist
3 Sets
10 Reps
@8
6
Hanging Knee Raise
3 Sets
12 Reps
@10
Day 4
1
Barbell Complex
3 Sets
6 Reps
@7
2
Kettlebell Swing
3 Sets
20 Reps
@9
3
Farmer's Walk (Weighted)
3 Sets
AMRAP
@8.5
4
Wood Chop
3 Sets
12 Reps
@8
5
2km Row
5 Sets
0.3 mins
@10
6
Burpee
3 Sets
10 Reps
@10