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BoostcampPNG

Pete’s Barbell and bodyweight program

by Peter K.
1 athletes joined

Program Description

Hypertrophy program inspired by SBS and startingbodyweight.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 26, 2024 01:24
  • Last Edited
    Jun 18, 2025 09:48

Summary

Transform your strength and conditioning with Pete’s Barbell and Bodyweight Program, a comprehensive 16-week journey designed for those ready to commit to a week-long training schedule. This program combines the power of barbell lifts with bodyweight exercises, ensuring you build muscle while enhancing your endurance. With daily workouts targeting all major muscle groups, you'll develop strength, improve your cardiovascular fitness, and boost overall performance. Get ready to elevate your training and achieve your fitness goals!
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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
1
Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Overhead Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Bent Over Row (Barbell)
3
1
12 reps
15 reps
65%
65%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Overhead Press (Barbell)
3
1
6 reps
8 reps
80%
80%
3
Bent Over Row (Barbell)
3
1
8 reps
10 reps
75%
75%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Overhead Press (Barbell)
3
1
5 reps
6 reps
83%
83%
3
Bent Over Row (Barbell)
3
1
7 reps
9 reps
78%
78%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
12 reps
15 reps
65%
65%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Romanian Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Knee Raise
3
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Romanian Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Romanian Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Romanian Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Romanian Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
15 reps
65%
65%
2
Incline Bench Press (Barbell)
3
1
12 reps
15 reps
65%
65%
3
Deficit Handstand Push Up
3
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
9 reps
11 reps
73%
73%
2
Incline Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Deficit Handstand Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
9 reps
11 reps
73%
73%
2
Incline Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
9 reps
11 reps
73%
73%
2
Incline Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
8 reps
10 reps
75%
75%
2
Incline Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
7 reps
9 reps
78%
78%
2
Incline Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
12 reps
15 reps
65%
65%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Hanging Knee Raise
3
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Overhead Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Bent Over Row (Barbell)
3
1
12 reps
15 reps
65%
65%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Overhead Press (Barbell)
3
1
6 reps
8 reps
80%
80%
3
Bent Over Row (Barbell)
3
1
8 reps
10 reps
75%
75%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Overhead Press (Barbell)
3
1
5 reps
6 reps
83%
83%
3
Bent Over Row (Barbell)
3
1
7 reps
9 reps
78%
78%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Bodyweight)
3
-
3
Hanging Knee Raise
3
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Week 1
1 / 16 Weeks
Day 6
1
Walk
1 Set
30 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Overhead Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Hanging Knee Raise
3 Sets
AMRAP
-
5
Plank
3 Sets
-
Day 3
1
Bench Press (Close Grip)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
3
Deficit Handstand Push Up
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 4
1
Front Squat (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Hanging Knee Raise
3 Sets
AMRAP
-
4
Plank
3 Sets
-
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Overhead Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 7
1
Squat (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Hanging Knee Raise
3 Sets
AMRAP
-
4
Plank
3 Sets
-