logo
BoostcampPNG

2 Days Fullbody Antagonistic Supersets/Gigasets

by Wisso Z.

Program Description

Use Double Progression, Train with high effort close to failure or at failure on safe lifts and isolations. Get stronger for reps and weight over time with the same technique and you will have bigger muscle :) Enjoy the Workouts the effort you bring is what brings results.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2025 01:11
  • Last Edited
    Jan 18, 2025 01:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Vertical Jump
2
5 reps
-
1B
Squat (Barbell)
2
4-8 reps
RPE 8
2A
Overhead Press (Barbell)
2
4-8 reps
RPE 10
2B
Pull-Up (Weighted)
2
4-8 reps
RPE 10
2C
Russian Twist (Dumbbell)
2
10-15 reps
RPE 10
3A
Kroc Row
2
10-20 reps
RPE 10
3B
Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3C
Dragon Flag
2
AMRAP
RPE 10
4A
Hyperextension
2
6-10 reps
RPE 10
4B
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
4C
French Press
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
5 reps
-
1B
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
2A
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
2B
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
2C
Windshield Wipers
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3B
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3C
Hanging Knee Raise
2
10-15 reps
RPE 10
4A
Face Pull
2
10-15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
4C
Cable Crunch
2
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Vertical Jump
2 Sets
5 Reps
-
1B
Squat (Barbell)
2 Sets
4-8 Reps
@8
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@10
2B
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
2C
Russian Twist (Dumbbell)
2 Sets
10-15 Reps
@10
3A
Kroc Row
2 Sets
10-20 Reps
@10
3B
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3C
Dragon Flag
2 Sets
AMRAP
@10
4A
Hyperextension
2 Sets
6-10 Reps
@10
4B
Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
4C
French Press
2 Sets
6-10 Reps
@10
Day 2
1A
Kettlebell Swing
2 Sets
5 Reps
-
1B
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@9
2A
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
2B
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2C
Windshield Wipers
2 Sets
AMRAP
@10
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3C
Hanging Knee Raise
2 Sets
10-15 Reps
@10
4A
Face Pull
2 Sets
10-15 Reps
@10
4B
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
4C
Cable Crunch
2 Sets
10-15 Reps
@10