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BoostcampPNG

Linear Progression SBC

by Eli E.

Program Description

Get swole

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 02:51
  • Last Edited
    Nov 14, 2025 01:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Glutes
10.2%
Upper Back
10%
Triceps
9.1%
Lower Back
8.3%
Chest
8%
Hamstrings
6.9%
Front Delts
6.5%
Middle Delts
5.7%
Olympic
5%
Biceps
4.9%
Lats
4.9%
Abs
3.7%
Rear Delts
1.9%
Forearms
1.9%
Adductors
1%
Other
0.8%
Abductors
0.3%
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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)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
2
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
Chest Fly (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
-
3A
Kroc Row
2
AMRAP
-
3B
Seated Hamstring Curl
2
AMRAP
-
4A
Good Morning
2
AMRAP
-
4B
Lat Pulldown (Close Grip)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
25 mins
-
2
Back Extension (Weighted)
4
AMRAP
-
3
Decline Sit Up (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2
6-10 reps
4-6 reps
2-5 reps
1-3 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2
AMRAP
-
4A
Tricep Shoulder Burner
2
AMRAP
-
4B
Bicep Curl (Dumbbell)
2
AMRAP
-
5A
Reverse Curl (Barbell)
2
AMRAP
-
5B
Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Front Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 3
1
Yoga
1 Set
25 mins
-
2
Back Extension (Weighted)
4 Sets
AMRAP
-
3
Decline Sit Up (Weighted)
4 Sets
AMRAP
-
Day 4
1
Push Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6-10 Reps
4-6 Reps
2-5 Reps
1-3 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
3
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
-
4A
Tricep Shoulder Burner
2 Sets
AMRAP
-
4B
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
5A
Reverse Curl (Barbell)
2 Sets
AMRAP
-
5B
Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 2
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
@10
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3A
Kroc Row
2 Sets
AMRAP
-
3B
Seated Hamstring Curl
2 Sets
AMRAP
-
4A
Good Morning
2 Sets
AMRAP
-
4B
Lat Pulldown (Close Grip)
2 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
3
Leg Press
2 Sets
AMRAP
-
4
Leg Extension
2 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Dip (Weighted)
3 Sets
AMRAP
-
3
Bench Press (Close Grip)
2 Sets
10-15 Reps
-
4
Bench Press (Dumbbell)
2 Sets
AMRAP
-
5
Chest Fly (Cable)
1 Set
AMRAP
-