logo
BoostcampPNG

Peter Griffin Elite Sigma Workout Routine

by Bennett R.
15 athletes joined
5.0
(3 ratings)

Program Description

To put on ultimate gains and be the best.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    180 minutes
  • Created
    Oct 29, 2024 04:09
  • Last Edited
    Jun 18, 2025 11:52

Summary

Unleash your potential with the Peter Griffin Elite Sigma Workout Routine, a comprehensive 16-week program designed for maximum strength and explosiveness. Committing just one day a week, you'll engage in a series of dynamic bodyweight and barbell exercises, including Pogo Hops, Box Jumps, and Clean Pulls, targeting your legs, core, and Olympic lifts. This routine is perfect for those ready to elevate their training intensity while utilizing minimal equipment in a garage gym setting. Get ready to transform your physique and push your limits!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
I, Y, T (IYT) Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10000 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
-
2
Hanging Knee Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
9 reps
-
2
Hang Clean
1
-
3
Hang Snatch
1
-
4
Hip Thrust (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
1
-
2
Single Arm Rear Delt Cable Fly
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
1
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
1
69999 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Week 1
1 / 16 Weeks
Day 1
1
Pogo Hop
1 Set
-
2
Superman
1 Set
-
3
Box Jump
1 Set
-
4
Pogo Jump
1 Set
-
5
Leg Press
1 Set
-
6
Jump Squat
1 Set
-
7
Clean Pull
1 Set
-
8
Sumo Squat
1 Set
-
9
Belt Squat
1 Set
-
10
Skater Hop
1 Set
-
11
Squat Jerk
1 Set
-
12
Hang Clean
1 Set
-
13
Nordic Curl
1 Set
-
14
Hack Squat
1 Set
-
15
Platz Squat
1 Set
-
16
Power Clean
1 Set
-
17
Hang Snatch
1 Set
-
18
Lateral Jump
1 Set
-
19
Forward Jump
1 Set
-
20
Prowler Push
1 Set
-
21
Pistol Squat
1 Set
-
22
Power Snatch
1 Set
-
23
Goblet Squat
1 Set
-
24
Cossack Squat
1 Set
-
25
Good Morning
1 Set
-
26
Walking Lunge
1 Set
-
27
Vertical Jump
1 Set
-
28
Lateral Lunge
1 Set
-
29
Hip Extension
1 Set
-
30
Speed Deadlift
1 Set
-
31
Pendulum Squat
1 Set
-
32
Hyperextension
1 Set
-
33
Squat Thruster
1 Set
-
34
Tempo Deadlift
1 Set
-
35
Glute Kickback
1 Set
-
36
Hamstring Curl
1 Set
-
37
Squat (Paused)
1 Set
-
38
Overhead Squat
1 Set
-
39
Clean Deadlift
1 Set
-
40
Back Extension
1 Set
-
41
Snatch Deadlift
1 Set
-
42
Squat (Low Bar)
1 Set
-
43
Glute-Ham Raise
1 Set
-
44
Lunge (Barbell)
1 Set
-
45
Squat (Barbell)
1 Set
-
46
Halting Deadlift
1 Set
-
47
Library Deadlift
1 Set
-
48
Split Squat Jump
1 Set
-
49
Squat (Dumbbell)
1 Set
-
50
Hip Bridge March
1 Set
-
51
Single Leg Press
1 Set
-
52
Kettlebell Swing
1 Set
-
53
Snatch (Barbell)
1 Set
-
54
Safety Bar Squat
1 Set
-
55
Hang Power Clean
1 Set
-
56
Lunge (Dumbbell)
1 Set
-
57
Snatch (Dumbbell)
1 Set
-
58
Suitcase Deadlift
1 Set
-
59
Trap Bar Deadlift
1 Set
-
60
Deadlift (Paused)
1 Set
-
61
Lunge (Bodyweight)
1 Set
-
62
Cambered Bar Squat
1 Set
-
63
Step-Up (Weighted)
1 Set
-
64
Stiff Leg Deadlift
1 Set
-
65
Lunge (Kettlebell)
1 Set
-
66
Deadlift (Deficit)
1 Set
-
67
Deadlift (Barbell)
1 Set
-
68
Squat (Bodyweight)
1 Set
-
69
Rack Pull (Barbell)
1 Set
-
70
Single Leg Deadlift
1 Set
-
71
Snatch (Kettlebell)
1 Set
-
72
Box Squat (Barbell)
1 Set
-
73
Deadlift with Chains
1 Set
-
74
Hip Thrust (Machine)
1 Set
-
75
Deadlift (Dumbbell)
1 Set
-
76
Block Pull (Barbell)
1 Set
-
77
Front Squat (Paused)
1 Set
-
78
Pull Through (Cable)
1 Set
-
79
Hip Thrust (Barbell)
1 Set
-
80
Tempo Squat (Barbell)
1 Set
-
81
Single Leg Hip Thrust
1 Set
-
82
Squat (Smith Machine)
1 Set
-
83
Hip Thrust (Dumbbell)
1 Set
-
84
Front Squat (Barbell)
1 Set
-
85
Split Squat (Barbell)
1 Set
-
86
Sissy Squat (Weighted)
1 Set
-
87
Glute Kickback (Cable)
1 Set
-
88
Leg Press (45 Degrees)
1 Set
-
89
Split Squat (Dumbbell)
1 Set
-
90
Hip Abductor (Machine)
1 Set
-
91
Sumo Deadlift (Paused)
1 Set
-
92
Glute Bridge (Barbell)
1 Set
-
93
Reverse Hyperextension
1 Set
-
94
Front Squat (Dumbbell)
1 Set
-
95
Glute Bridge (Dumbbell)
1 Set
-
96
Zercher Squat (Barbell)
1 Set
-
97
Hip Thrust (Bodyweight)
1 Set
-
98
Sumo Deadlift (Barbell)
1 Set
-
99
Reverse Lunge (Barbell)
1 Set
-
100
Lateral Lunge (Weighted)
1 Set
-
101
Walking Lunge (Dumbbell)
1 Set
-
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Jaiden CornejoAge 17, Man
8 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The best. Hey peter
Bennett R.Age 34, Non-binary
8 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Wow!!! I know that there was a lot of different workouts, but this program was worth it. I would only recommend it for experienced lifters due to its intensity. Awesome program!