Program Description
The first phase (6 weeks) is hypertrophy-focused, mostly in the style of body building. Exercise selection has been slightly altered to favor grappling performance. The second phase (5 weeks) is focused on strength and power. Rep ranges get smaller for some exercises, and longer rest times between sets are recommended. New exercises are introduced for grappling power (strength for time). Phases are bridges by deload weeks, where the objective is to give connective tissues and central fatigue some time to recover. Each week involves cardio sessions to build endurance.
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout60 minutes
- CreatedJul 17, 2025 10:17
- Last EditedJul 17, 2025 12:43
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4A
Copenhagen Plank
3
AMRAP
RPE 9-10
4B
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8-9
5A
Reverse Nordic Curl
3
AMRAP
RPE 10
5B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4A
Copenhagen Plank
3
AMRAP
RPE 9-10
4B
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8-9
5A
Reverse Nordic Curl
3
AMRAP
RPE 10
5B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4A
Copenhagen Plank
3
AMRAP
RPE 9-10
4B
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8-9
5A
Reverse Nordic Curl
3
AMRAP
RPE 10
5B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4A
Copenhagen Plank
3
AMRAP
RPE 9-10
4B
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8-9
5A
Reverse Nordic Curl
3
AMRAP
RPE 10
5B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4A
Copenhagen Plank
3
AMRAP
RPE 9-10
4B
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8-9
5A
Reverse Nordic Curl
3
AMRAP
RPE 10
5B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-9
3
Lying Leg Curl
3
8-12 reps
RPE 8-10
4A
Copenhagen Plank
3
AMRAP
RPE 9-10
4B
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8-9
5A
Reverse Nordic Curl
3
AMRAP
RPE 10
5B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
3 reps
RPE 7-9
2
Squat (Barbell)
4
3-6 reps
RPE 7-9
3
Broad Jump
3
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
RPE 8-10
5
Single Leg Romanian Deadlift
3
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
3 reps
RPE 7-9
2
Squat (Barbell)
4
3-6 reps
RPE 7-9
3
Broad Jump
3
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
RPE 8-10
5
Single Leg Romanian Deadlift
3
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
3 reps
RPE 7-9
2
Squat (Barbell)
4
3-6 reps
RPE 7-9
3
Broad Jump
3
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
RPE 8-10
5
Single Leg Romanian Deadlift
3
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
3 reps
RPE 7-9
2
Squat (Barbell)
4
3-6 reps
RPE 7-9
3
Broad Jump
3
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
RPE 8-10
5
Single Leg Romanian Deadlift
3
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
3 reps
RPE 7-9
2
Squat (Barbell)
4
3-6 reps
RPE 7-9
3
Broad Jump
3
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
RPE 8-10
5
Single Leg Romanian Deadlift
3
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
T-Bar Row
3
8-12 reps
RPE 8-10
3
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
4A
Lat Pulldown
3
6-10 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
JM Press (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
T-Bar Row
3
8-12 reps
RPE 8-10
3
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
4A
Lat Pulldown
3
6-10 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
JM Press (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
T-Bar Row
3
8-12 reps
RPE 8-10
3
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
4A
Lat Pulldown
3
6-10 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
JM Press (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
T-Bar Row
3
8-12 reps
RPE 8-10
3
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
4A
Lat Pulldown
3
6-10 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
JM Press (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
T-Bar Row
3
8-12 reps
RPE 8-10
3
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
4A
Lat Pulldown
3
6-10 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
JM Press (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
T-Bar Row
3
8-12 reps
RPE 8-10
3
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
4A
Lat Pulldown
3
6-10 reps
RPE 8-10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
JM Press (Dumbbell)
3
10-15 reps
RPE 8-10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6
5
Landmine Twist
3
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Kroc Row
3
4-8 reps
RPE 8-9
5A
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5C
French Press
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Kroc Row
3
4-8 reps
RPE 8-9
5A
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5C
French Press
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Kroc Row
3
4-8 reps
RPE 8-9
5A
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5C
French Press
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Kroc Row
3
4-8 reps
RPE 8-9
5A
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5C
French Press
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
4
Kroc Row
3
4-8 reps
RPE 8-9
5A
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5C
French Press
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6
5
Landmine Twist
3
10 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Grappling Class
1
120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Seated Row (Machine)
3
8-12 reps
RPE 8-10
4A
Landmine Twist
3
10-15 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5A
French Press
3
8-12 reps
RPE 8-9
5B
Suitcase Carry
3
0.75 mins
RPE 8
6A
Hamstring Curl
3
8-12 reps
RPE 8-10
6B
Pinwheel Curl
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Seated Row (Machine)
3
8-12 reps
RPE 8-10
4A
Landmine Twist
3
10-15 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5A
French Press
3
8-12 reps
RPE 8-9
5B
Suitcase Carry
3
0.75 mins
RPE 8
6A
Hamstring Curl
3
8-12 reps
RPE 8-10
6B
Pinwheel Curl
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Seated Row (Machine)
3
8-12 reps
RPE 8-10
4A
Landmine Twist
3
10-15 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5A
French Press
3
8-12 reps
RPE 8-9
5B
Suitcase Carry
3
0.75 mins
RPE 8
6A
Hamstring Curl
3
8-12 reps
RPE 8-10
6B
Pinwheel Curl
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Seated Row (Machine)
3
8-12 reps
RPE 8-10
4A
Landmine Twist
3
10-15 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5A
French Press
3
8-12 reps
RPE 8-9
5B
Suitcase Carry
3
0.75 mins
RPE 8
6A
Hamstring Curl
3
8-12 reps
RPE 8-10
6B
Pinwheel Curl
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Seated Row (Machine)
3
8-12 reps
RPE 8-10
4A
Landmine Twist
3
10-15 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5A
French Press
3
8-12 reps
RPE 8-9
5B
Suitcase Carry
3
0.75 mins
RPE 8
6A
Hamstring Curl
3
8-12 reps
RPE 8-10
6B
Pinwheel Curl
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Seated Row (Machine)
3
8-12 reps
RPE 8-10
4A
Landmine Twist
3
10-15 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-10
5A
French Press
3
8-12 reps
RPE 8-9
5B
Suitcase Carry
3
0.75 mins
RPE 8
6A
Hamstring Curl
3
8-12 reps
RPE 8-10
6B
Pinwheel Curl
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
RPE 8-9
2
Pendlay Row
3
4-8 reps
RPE 8-9
3A
Dip (Bodyweight)
3
AMRAP
RPE 7-9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4A
Push Up
4
AMRAP
RPE 6
4B
Sit Out
4
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
RPE 8-9
2
Pendlay Row
3
4-8 reps
RPE 8-9
3A
Dip (Bodyweight)
3
AMRAP
RPE 7-9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4A
Push Up
4
AMRAP
RPE 6
4B
Sit Out
4
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
RPE 8-9
2
Pendlay Row
3
4-8 reps
RPE 8-9
3A
Dip (Bodyweight)
3
AMRAP
RPE 7-9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4A
Push Up
4
AMRAP
RPE 6
4B
Sit Out
4
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
RPE 8-9
2
Pendlay Row
3
4-8 reps
RPE 8-9
3A
Dip (Bodyweight)
3
AMRAP
RPE 7-9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4A
Push Up
4
AMRAP
RPE 6
4B
Sit Out
4
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
RPE 8-9
2
Pendlay Row
3
4-8 reps
RPE 8-9
3A
Dip (Bodyweight)
3
AMRAP
RPE 7-9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-9
4A
Push Up
4
AMRAP
RPE 6
4B
Sit Out
4
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
RPE 4
2
100m Sprint
1
8 reps
RPE 9
3
Cardio (Zone 2)
1
15 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
RPE 4
2
100m Sprint
1
8 reps
RPE 9
3
Cardio (Zone 2)
1
15 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
RPE 4
2
100m Sprint
1
8 reps
RPE 9
3
Cardio (Zone 2)
1
15 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
RPE 4
2
100m Sprint
1
8 reps
RPE 9
3
Cardio (Zone 2)
1
15 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
15 mins
RPE 4
2
100m Sprint
1
8 reps
RPE 9
3
Cardio (Zone 2)
1
15 mins
RPE 3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
3-10 reps
RPE 8
2
Decline Sit Up (Bodyweight)
3
8-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
5A
Cable Crunch
3
8-12 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
3-10 reps
RPE 8
2
Decline Sit Up (Bodyweight)
3
8-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
5A
Cable Crunch
3
8-12 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
3-10 reps
RPE 8
2
Decline Sit Up (Bodyweight)
3
8-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
5A
Cable Crunch
3
8-12 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
3-10 reps
RPE 8
2
Decline Sit Up (Bodyweight)
3
8-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
5A
Cable Crunch
3
8-12 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
3-10 reps
RPE 8
2
Decline Sit Up (Bodyweight)
3
8-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
5A
Cable Crunch
3
8-12 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
3-10 reps
RPE 8
2
Decline Sit Up (Bodyweight)
3
8-15 reps
RPE 8-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
5A
Cable Crunch
3
8-12 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Open Mat
1
60 mins
RPE 6
Week 1
1 / 13 Weeks
Day 1
1
Trap Bar Deadlift3 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
@8-9
3
Lying Leg Curl3 Sets
8-12 Reps
@8-10
4A
Copenhagen Plank3 Sets
AMRAP
@9-10
4B
Farmer's Walk (Weighted)3 Sets
0.75 mins
@8-9
5A
Reverse Nordic Curl3 Sets
AMRAP
@10
5B
Single Leg Calf Raise (Bodyweight)3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8-10
2
T-Bar Row3 Sets
8-12 Reps
@8-10
3
Dip (Bodyweight)3 Sets
10-15 Reps
@8-10
4A
Lat Pulldown3 Sets
6-10 Reps
@8-10
4B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9-10
5A
JM Press (Dumbbell)3 Sets
10-15 Reps
@8-10
5B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@8-10
Day 3
1
Cardio (Zone 2)1 Set
20-60 mins
@4
Day 4
1
Grappling Class1 Set
120 mins
@8
Day 5
1
Hip Thrust (Barbell)3 Sets
6-10 Reps
@8-9
2
Bench Press (Dumbbell)3 Sets
6-10 Reps
@8-10
3
Seated Row (Machine)3 Sets
8-12 Reps
@8-10
4A
Landmine Twist3 Sets
10-15 Reps
@7-8
4B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8-10
5A
French Press3 Sets
8-12 Reps
@8-9
5B
Suitcase Carry3 Sets
0.75 mins
@8
6A
Hamstring Curl3 Sets
8-12 Reps
@8-10
6B
Pinwheel Curl3 Sets
6-10 Reps
@8-10
Day 6
1
Open Mat1 Set
60 mins
@6
Day 7
1
Run1 Set
3-10 Reps
@8
2
Decline Sit Up (Bodyweight)3 Sets
8-15 Reps
@8-10
3
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@8-10
4
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
@8-10
5A
Cable Crunch3 Sets
8-12 Reps
@8-10
5B
Tricep Pushdown (Cable)3 Sets
6-10 Reps
@8-10