logo
BoostcampPNG

ODST Operator

by Frank

Program Description

Long-term lifting program focused on compound lifts complemented by calisthenics, cardio, and combat sports.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 08, 2026 04:53
  • Last Edited
    Apr 09, 2026 06:50
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.1%
Triceps
13.1%
Chest
9.2%
Glutes
8.2%
Middle Delts
7.9%
Quadriceps
7.2%
Biceps
6.6%
Hamstrings
6.2%
Upper Back
5.2%
Lats
5.2%
Lower Back
5.2%
Abs
3.9%
Adductors
2.3%
Rear Delts
2%
Forearms
2%
Cardio
0.7%
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (V02 Max)
1
20 mins
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8-12 reps
+2.5 lbs
3
Lunge (Dumbbell)
3
8-10 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio Tempo
1
30 mins
RPE 7
2
Push Up
5
20 reps
RPE 7
3
Ab Wheel
1
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
+5 lbs
2
Bent Over Row (Barbell)
4
8-10 reps
+2.5 lbs
3
Seated Overhead Press (Barbell)
3
8-12 reps
+2.5 lbs
4
Back Extension (Weighted)
3
8-12 reps
+2.5 lbs
5
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
10-12 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
RPE 5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 2
1
Cardio (V02 Max)
1 Set
20 mins
@10
2
Push Up
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 4
1
Cardio Tempo
1 Set
30 mins
@7
2
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@7
@7
@7
@7
@7
3
Ab Wheel
1 Set
1 mins
@7
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 6
1
Cardio (LISS)
1 Set
40 mins
@5