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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
    Jun 18, 2025 10:37

Summary

Unlock your strength potential with this 12-week Functional Weightlifting and Strength Program! Designed for four days a week, this program combines dynamic barbell movements like Box Squats, Hang Power Cleans, and Push Presses with core-focused supersets to enhance your overall functional fitness. Each workout is meticulously structured to build strength, improve Olympic lifting techniques, and boost your athletic performance. Get ready to challenge yourself and achieve new personal bests in a supportive and motivating environment!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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