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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 16, 2025 03:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Glutes
9.8%
Upper Back
9.4%
Hamstrings
8.9%
Lower Back
8.6%
Chest
7.6%
Front Delts
7.4%
Triceps
7.3%
Middle Delts
7%
Lats
4.9%
Biceps
3.9%
Abs
3.8%
Rear Delts
3.7%
Olympic
3%
Forearms
1.8%
Adductors
1%
Other
0.6%
Abductors
0.4%
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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)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
AMRAP
-
3
Bench Press (Close Grip)
3
10-15 reps
-
4
Bench Press (Dumbbell)
2
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Fly (Cable)
2
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
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
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
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4A
Kroc Row
3
AMRAP
-
4B
Seated Hamstring Curl
3
AMRAP
-
5A
Good Morning
3
AMRAP
-
5B
Lat Pulldown (Close Grip)
3
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
5
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5
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)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
2
2
5 reps
3 reps
-
-
3
Leg Press
3
AMRAP
-
4
Leg Extension
4
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 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Dip (Weighted)
3 Sets
AMRAP
-
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
-
4
Bench Press (Dumbbell)
2 Sets
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6
Chest Fly (Cable)
2 Sets
AMRAP
-
Day 2
1
Hang Clean
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
-
-
-
-
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4A
Kroc Row
3 Sets
AMRAP
-
4B
Seated Hamstring Curl
3 Sets
AMRAP
-
5A
Good Morning
3 Sets
AMRAP
-
5B
Lat Pulldown (Close Grip)
3 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)
5 Sets
AMRAP
-
3
Rear Delt Fly (Dumbbell)
5 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 5
1
Squat (Barbell)
4 Sets
5 Reps
65%
2
Front Squat (Barbell)
2 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Leg Press
3 Sets
AMRAP
-
4
Leg Extension
4 Sets
AMRAP
-