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BoostcampPNG

Functional Weightlifting/Strenght Program

by Javier Bellido Roldan
1 athletes joined

Program Description

Off-Season and maybe on-season training. Adjust volume to your particular sport.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2025 01:13
  • Last Edited
    May 30, 2025 08:22
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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
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4A
Hang Power Clean
3
3 reps
RPE 8
4B
Hanging Knee Raise
3
AMRAP
RPE 7
5A
Sit Up
3
AMRAP
RPE 7.5
5B
Back Extension
3
10-15 reps
RPE 7.5
6A
Lu Raise
3
AMRAP
RPE 7
6B
Clamshells Band
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Dip (Bodyweight)
3
4-8 reps
RPE 8
2B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8.5
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
3B
Scapular Pull-Up
3
AMRAP
RPE 7
4A
Superman
3
AMRAP
RPE 7.5
4B
Sit Up
3
AMRAP
RPE 8
5
Hip Flexion Cable
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
RPE 8
2
Hang Power Clean
3
3 reps
RPE 9.5
3
Push Press (Barbell)
3
3-5 reps
RPE 8.5
4
Clean Pull
3
3 reps
RPE 9.5
5
Snatch Deadlift
3
3 reps
RPE 9
6A
Plank
2
1 mins
RPE 8
6B
Side Plank
2
1 mins
RPE 8.5
7A
Mountain Climber
3
AMRAP
RPE 8
7B
Clamshells Band
3
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
4-12 reps
RPE 9
3
Dip (Bodyweight)
3
4-8 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
6
Reverse Pec Deck
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12+ reps
RPE 8
8A
Russian Twist (Dumbbell)
3
AMRAP
RPE 8.5
8B
Lu Raise
3
AMRAP
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Box Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Hang Power Clean
3 Sets
3 Reps
@9.5
3
Push Press (Barbell)
3 Sets
3-5 Reps
@8.5
4
Clean Pull
3 Sets
3 Reps
@9.5
5
Snatch Deadlift
3 Sets
3 Reps
@9
6A
Plank
2 Sets
1 mins
@8
6B
Side Plank
2 Sets
1 mins
@8.5
7A
Mountain Climber
3 Sets
AMRAP
@8
7B
Clamshells Band
3 Sets
AMRAP
@8.5
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Front Squat (Barbell)
3 Sets
8-12 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4A
Hang Power Clean
3 Sets
3 Reps
@8
4B
Hanging Knee Raise
3 Sets
AMRAP
@7
5A
Sit Up
3 Sets
AMRAP
@7.5
5B
Back Extension
3 Sets
10-15 Reps
@7.5
6A
Lu Raise
3 Sets
AMRAP
@7
6B
Clamshells Band
3 Sets
AMRAP
@8
Day 2
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
2A
Dip (Bodyweight)
3 Sets
4-8 Reps
@8
2B
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
@8.5
3A
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8.5
3B
Scapular Pull-Up
3 Sets
AMRAP
@7
4A
Superman
3 Sets
AMRAP
@7.5
4B
Sit Up
3 Sets
AMRAP
@8
5
Hip Flexion Cable
3 Sets
AMRAP
@8.5
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
4-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
4-8 Reps
@8
4A
Dumbbell Row
3 Sets
8-12 Reps
@9
4B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Pec Deck (Machine)
3 Sets
8-12 Reps
@7.5
6
Reverse Pec Deck
3 Sets
8-12 Reps
@7.5
7
Rear Delt Fly (Cable)
3 Sets
12+ Reps
@8
8A
Russian Twist (Dumbbell)
3 Sets
AMRAP
@8.5
8B
Lu Raise
3 Sets
AMRAP
@7