Program Description
Prog overload, run it for a year and see what happens.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 11, 2025 03:00
- Last EditedMay 24, 2025 10:21
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Seated Row (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Y Raise
3
15-20 reps
RPE 10
5A
Hammer Curl
3
12-15 reps
RPE 10
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Seated Hamstring Curl
3
12-15 reps
RPE 10
3B
Leg Extension
3
12-15 reps
RPE 10
4A
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 9
4B
Walking Lunge
2
15 reps
RPE 9.5
5A
Seated Calf Raise
3
15-20 reps
RPE 10
5B
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
7
SkiErg
1
5 mins
-
8
1km Row
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Decline Push Up
3
AMRAP
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
2
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5A
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6B
Hammer Curl
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3B
Leg Extension
3
15-20 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 10
5A
Standing Calf Raise
3
15-20 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
7
1km Row
1
5 mins
-
8
SkiErg
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)2 Sets
1 Set
6-8 Reps
8-12 Reps
@8.5
@8.5
1B
Wide Grip Pull-Up3 Sets
AMRAP
@9
2A
Decline Push Up3 Sets
AMRAP
@10
2B
Seated Row (Machine)3 Sets
12-15 Reps
@10
3
Lateral Raise (Cable)2 Sets
12-15 Reps
@10
4
Y Raise3 Sets
15-20 Reps
@10
5A
Hammer Curl3 Sets
12-15 Reps
@10
5B
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
6A
Incline Curl (Dumbbell)2 Sets
8-10 Reps
@10
6B
Overhead Tricep Extension (Cable)2 Sets
12-15 Reps
@10
Day 3
1A
Dip (Weighted)3 Sets
8-12 Reps
@9
1B
Barbell Row3 Sets
8-12 Reps
@9
2A
Decline Push Up3 Sets
AMRAP
@10
2B
Pull-Up (Neutral Grip, Weighted)2 Sets
AMRAP
@10
3
Overhead Press (Barbell)3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)3 Sets
12-15 Reps
@10
5A
Skull Crusher (Barbell)3 Sets
12-15 Reps
@9
5B
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
@10
6A
Tricep Pushdown (Cable)2 Sets
12-15 Reps
@10
6B
Hammer Curl2 Sets
12-15 Reps
@10
Day 4
1
Treadmill1 Set
5 mins
-
2
Stretching1 Set
5 mins
-
3A
Romanian Deadlift (Barbell)3 Sets
12-15 Reps
@9
3B
Leg Extension3 Sets
15-20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)2 Sets
12-15 Reps
@10
5A
Standing Calf Raise3 Sets
15-20 Reps
@10
5B
Rear Delt Fly (Cable)3 Sets
15-20 Reps
@10
6
Ab Wheel3 Sets
AMRAP
@10
7
1km Row1 Set
5 mins
-
8
SkiErg1 Set
5 mins
-
Day 2
1
Treadmill1 Set
5 mins
-
2
Stretching1 Set
5 mins
-
3A
Seated Hamstring Curl3 Sets
12-15 Reps
@10
3B
Leg Extension3 Sets
12-15 Reps
@10
4A
Romanian Deadlift (Barbell)2 Sets
12-15 Reps
@9
4B
Walking Lunge2 Sets
15 Reps
@9.5
5A
Seated Calf Raise3 Sets
15-20 Reps
@10
5B
Reverse Pec Deck3 Sets
15-20 Reps
@10
6
Cable Crunch3 Sets
15-20 Reps
@10
7
SkiErg1 Set
5 mins
-
8
1km Row1 Set
5 mins
-