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Conan the Destroyer

by Robert R.

Program Description

Develop the refined classic physique of a conqueror while building conditioning to actually conquer. Focus on long eccentric movements, pause at stretch with all bodybuilding-type movements.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 04, 2025 10:47
  • Last Edited
    Aug 04, 2025 11:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
6
6 reps
RPE 8
3
Dip (Weighted)
5
5 reps
RPE 8
4
Push Up
4
20 reps
RPE 8
5A
Skull Crusher (Barbell)
4
20 reps
RPE 8
5B
Band Pull Apart
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Barbell Row
6
6 reps
RPE 8
3
Wide Grip Lat Pulldown
8
8 reps
RPE 8
4
Pull-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (EZ Bar)
4
20 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Hammer Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
RPE 8
2
Farmer's Walk (Weighted)
5
30 secs
RPE 8
3
Belt Squat
4
15 reps
RPE 8
4
Front Squat (Dumbbell)
4
15 reps
RPE 8
5A
Kettlebell Swing
4
20 reps
RPE 8
5B
Goblet Squat
4
20 reps
RPE 8
6A
Prowler Push
4
30 secs
RPE 8
6B
Sled Drag
4
30 secs
RPE 8
6C
Plate Carry
4
30 secs
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
6
6 reps
RPE 8
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
3 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
20 reps
RPE 8
5A
Seated Overhead Press (Barbell)
4
15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Seal Row
6
6 reps
RPE 8
2
Kroc Row
5
5 reps
RPE 8
3
Seated Row (Cable)
8
8 reps
RPE 8
4
Chin-Up (Weighted)
6
6 reps
RPE 8
5A
Bicep Curl (Cable)
4
20 reps
RPE 8
5B
Incline Curl (Dumbbell)
4
15 reps
RPE 8
5C
Spider Curl
4
10 reps
RPE 8
6
Cardio
1
60 mins
RPE 8
7
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 8
2
Yoke Walk
5
30 secs
RPE 8
3
Split Squat (Barbell)
4
10 reps
RPE 8
4
Good Morning
4
15 reps
RPE 8
5A
Hanging Leg Raise
4
15 reps
RPE 8
5B
Ab Roller
4
20 reps
RPE 8
6A
Med Ball Slam
4
10 reps
RPE 8
6B
Medicine Ball Over Shoulder
4
10 reps
RPE 8
6C
Single-Leg Leg Curl
4
10 reps
RPE 8
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
8 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
6 Sets
6 Reps
@8
3
Dip (Weighted)
5 Sets
5 Reps
@8
4
Push Up
4 Sets
20 Reps
@8
5A
Skull Crusher (Barbell)
4 Sets
20 Reps
@8
5B
Band Pull Apart
4 Sets
20 Reps
@8
6
Cardio
1 Set
60 mins
@8
7
Stretching
1 Set
15 mins
@7
Day 4
1
JM Press
6 Sets
6 Reps
@8
2
Bench Press (Close Grip)
5 Sets
5 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
3 Reps
@8
4
Incline Chest Fly (Dumbbell)
4 Sets
20 Reps
@8
5A
Seated Overhead Press (Barbell)
4 Sets
15 Reps
@8
5B
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
6
Cardio
1 Set
60 mins
@8
7
Stretching
1 Set
15 mins
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Barbell Row
6 Sets
6 Reps
@8
3
Wide Grip Lat Pulldown
8 Sets
8 Reps
@8
4
Pull-Up (Weighted)
6 Sets
6 Reps
@8
5A
Bicep Curl (EZ Bar)
4 Sets
20 Reps
@8
5B
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5C
Hammer Curl
4 Sets
10 Reps
@8
6
Cardio
1 Set
60 mins
@8
7
Stretching
1 Set
15 mins
@7
Day 5
1
Incline Dumbbell Seal Row
6 Sets
6 Reps
@8
2
Kroc Row
5 Sets
5 Reps
@8
3
Seated Row (Cable)
8 Sets
8 Reps
@8
4
Chin-Up (Weighted)
6 Sets
6 Reps
@8
5A
Bicep Curl (Cable)
4 Sets
20 Reps
@8
5B
Incline Curl (Dumbbell)
4 Sets
15 Reps
@8
5C
Spider Curl
4 Sets
10 Reps
@8
6
Cardio
1 Set
60 mins
@8
7
Stretching
1 Set
15 mins
@8
Day 3
1
Trap Bar Deadlift
6 Sets
6 Reps
@8
2
Farmer's Walk (Weighted)
5 Sets
30 secs
@8
3
Belt Squat
4 Sets
15 Reps
@8
4
Front Squat (Dumbbell)
4 Sets
15 Reps
@8
5A
Kettlebell Swing
4 Sets
20 Reps
@8
5B
Goblet Squat
4 Sets
20 Reps
@8
6A
Prowler Push
4 Sets
30 secs
@8
6B
Sled Drag
4 Sets
30 secs
@8
6C
Plate Carry
4 Sets
30 secs
@8
7
Walk
1 Set
45 mins
@8
8
Stretching
1 Set
15 mins
@8
Day 6
1
Squat (Barbell)
6 Sets
6 Reps
@8
2
Yoke Walk
5 Sets
30 secs
@8
3
Split Squat (Barbell)
4 Sets
10 Reps
@8
4
Good Morning
4 Sets
15 Reps
@8
5A
Hanging Leg Raise
4 Sets
15 Reps
@8
5B
Ab Roller
4 Sets
20 Reps
@8
6A
Med Ball Slam
4 Sets
10 Reps
@8
6B
Medicine Ball Over Shoulder
4 Sets
10 Reps
@8
6C
Single-Leg Leg Curl
4 Sets
10 Reps
@8
7
Walk
1 Set
45 mins
@8
8
Stretching
1 Set
15 mins
@8