Program Description
Objectifs du programme Développer et maintenir un haut niveau de force fonctionnelle Réintroduire et optimiser la course à pied de manière progressive et sécurisée Augmenter l’endurance musculaire spécifique HYROX Améliorer le pacing, la gestion de l’effort et les transitions Arriver en compétition frais, préparé et performant Structure de l’entraînement Le programme est organisé autour d’un double entraînement quotidien : Matin – Force & Powerbuilding fonctionnel Séances orientées vers les mouvements fondamentaux (squat, deadlift, presses, tirages), avec une intensité contrôlée et une logique de maintien de la force tout au long du cycle. Soir – Hypertrophie, conditioning et stations HYROX Travail spécifique des stations (sled push/pull, farmer carry, lunges, burpee broad jumps, wall balls, ski/row), visant la résistance à la fatigue et l’efficacité sous effort prolongé. Travail de la course à pied 3 à 4 séances hebdomadaires selon les phases Alternance de : Endurance fondamentale (Zone 2) Travail au seuil Intervalles courts et longs Séances combinées run + stations Progression pensée pour limiter l’impact articulaire et maximiser la durabilité
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedJan 27, 2026 05:21
- Last EditedFeb 01, 2026 11:04
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Triceps
11.1%
Glutes
10.3%
Front Delts
10%
Hamstrings
9.7%
Upper Back
7.8%
Chest
7.1%
Other
5.3%
Lats
5.2%
Biceps
4.4%
Abs
4%
Middle Delts
3.5%
Lower Back
2.4%
Adductors
2.2%
Cardio
2.1%
Forearms
1.7%
Rear Delts
0.8%
Olympic
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Romanian Deadlift (Barbell)
4
12 reps
RPE 6-7
2B
Lying Leg Curl
4
16 reps
RPE 7-8
3
Leg Extension
1
1
1
20 reps
15 reps
12 reps
RPE 6-7
RPE 7-8
RPE 8-9
4A
Hip Thrust (Barbell)
4
10 reps
75%
4B
Lunge (Dumbbell)
4
10 reps
RPE 6-8
5A
SkiErg
6
400 reps
RPE 7-9
5B
Burpee Box Jump
6
12 reps
RPE 7-9
5C
Row (Meters)
6
400 reps
RPE 7-9
5D
Wall Ball
6
24 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2A
Romanian Deadlift (Barbell)
4
12 reps
RPE 6-7
2B
Lying Leg Curl
4
16 reps
RPE 7-8
3
Leg Extension
1
1
1
20 reps
15 reps
12 reps
RPE 6-7
RPE 7-8
RPE 8-9
4A
Hip Thrust (Barbell)
4
10 reps
75%
4B
Lunge (Dumbbell)
4
10 reps
RPE 6-8
5A
SkiErg
5
16 reps
RPE 8-10
5B
Row (Cals)
5
16 reps
RPE 8-10
5C
Assault Bike
5
16 reps
RPE 8-10
5D
Wall Ball
5
20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7-8
2B
Lying Leg Curl
4
18 reps
RPE 7-8
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6-7
RPE 7-8
RPE 8-9
4A
Hip Thrust (Barbell)
4
10 reps
77.5%
4B
Lunge (Dumbbell)
4
10 reps
RPE 6-8
5A
SkiErg
1
500 reps
RPE 7-9
5B
Run
1
400 reps
RPE 7-9
5C
500m Row
1
1 reps
RPE 7-9
5D
Run
1
400 reps
RPE 7-9
5E
Wall Ball
1
50 reps
RPE 7-9
5F
Run
1
400 reps
RPE 7-9
5G
Lunge (Bodyweight)
1
50 reps
RPE 7-9
5H
Run
1
400 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2A
Romanian Deadlift (Barbell)
4
10 reps
RPE 7-8
2B
Lying Leg Curl
4
18 reps
RPE 7-8
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6-7
RPE 7-8
RPE 8-9
4A
Hip Thrust (Barbell)
4
10 reps
77.5%
4B
Lunge (Dumbbell)
4
10 reps
RPE 6-8
5A
SkiErg
5
500 reps
RPE 8-10
5B
Wall Ball
5
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
70%
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-8
2B
Lying Leg Curl
4
20 reps
RPE 7-8
3
Leg Extension
1
1
1
12 reps
10 reps
30 reps
RPE 6-7
RPE 7-8
RPE 8-9
4A
Hip Thrust (Barbell)
4
10 reps
80%
4B
Lunge (Dumbbell)
4
10 reps
RPE 6-8
5A
Wall Ball
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5B
Row (Cals)
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5C
Push Up
5
20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-8
2B
Lying Leg Curl
4
20 reps
RPE 7-8
3
Leg Extension
1
1
1
12 reps
10 reps
30 reps
RPE 6-7
RPE 7-8
RPE 8-9
4A
Hip Thrust (Barbell)
4
10 reps
80%
4B
Lunge (Dumbbell)
4
10 reps
RPE 6-8
5A
Wall Ball
5
12 reps
RPE 7-9
5B
Row (Cals)
5
12 reps
RPE 7-9
5C
Kettlebell Swing
5
12 reps
RPE 7-9
5D
SkiErg
5
12 reps
RPE 7-9
5E
Burpee
5
12 reps
RPE 7-9
5F
Assault Bike
5
12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
Incline Bench Press (Barbell)
3
10 reps
82.5%
2B
Chest Fly (Cable)
3
15 reps
RPE 7-8
3A
Military Press (Barbell)
3
8 reps
RPE 7-9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-8
4A
Seated Dumbbell Curl
3
10-12 reps
RPE 7-9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-9
5
Run
4
3 mins
RPE 7-8
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9-10
6B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-10
7
Bent Over Row (Barbell)
3
12 reps
80%
8
Single Arm Row (Cable)
3
20 reps
RPE 7-9
9
Dip (Weighted)
3
10-15 reps
RPE 7-8
10A
Curl To Press
10
10 reps
RPE 7
10B
Burpee
10
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2A
Incline Bench Press (Barbell)
3
10 reps
82.5%
2B
Chest Fly (Cable)
3
15 reps
RPE 7-8
3A
Military Press (Barbell)
3
8 reps
RPE 7-9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-8
4A
Seated Dumbbell Curl
3
10-12 reps
RPE 7-9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-9
5
Run
4
4 mins
RPE 7-8
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9-10
6B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-10
7
Bent Over Row (Barbell)
3
12 reps
80%
8
Single Arm Row (Cable)
3
20 reps
RPE 7-9
9
Dip (Weighted)
3
10-15 reps
RPE 7-8
10A
Curl To Press
10
10 reps
RPE 7
10B
Burpee
10
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
Incline Bench Press (Barbell)
3
8 reps
85%
2B
Chest Fly (Cable)
3
15 reps
RPE 7-8
3A
Military Press (Barbell)
3
6 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-8
4A
Seated Dumbbell Curl
3
10-12 reps
RPE 7-9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-9
5
Run
4
5 mins
RPE 7-8
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9-10
6B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-10
7
Bent Over Row (Barbell)
3
10 reps
85%
8
Single Arm Row (Cable)
3
20 reps
RPE 7-9
9
Dip (Weighted)
3
10-12 reps
RPE 8-9
10A
Curl To Press
10
10 reps
RPE 7
10B
Burpee
10
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2A
Incline Bench Press (Barbell)
3
8 reps
85%
2B
Chest Fly (Cable)
3
15 reps
RPE 7-8
3A
Military Press (Barbell)
3
6 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-8
4A
Seated Dumbbell Curl
3
10-12 reps
RPE 7-9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-9
5
Run
5
4 mins
RPE 7-8
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9-10
6B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-10
7
Bent Over Row (Barbell)
3
10 reps
85%
8
Single Arm Row (Cable)
3
20 reps
RPE 7-9
9
Dip (Weighted)
3
10-12 reps
RPE 8-9
10A
Curl To Press
10
10 reps
RPE 7
10B
Burpee
10
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2A
Incline Bench Press (Barbell)
3
6 reps
87.5%
2B
Chest Fly (Cable)
3
15 reps
RPE 7-8
3A
Military Press (Barbell)
3
5 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-8
4A
Seated Dumbbell Curl
3
10-12 reps
RPE 7-9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-9
5
Run
5
5 mins
RPE 7-8
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9-10
6B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-10
7
Bent Over Row (Barbell)
3
8 reps
90%
8
Single Arm Row (Cable)
3
20 reps
RPE 7-9
9
Dip (Weighted)
3
8-10 reps
RPE 8-9
10A
Curl To Press
10
10 reps
RPE 7
10B
Burpee
10
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2A
Incline Bench Press (Barbell)
3
6 reps
87.5%
2B
Chest Fly (Cable)
3
15 reps
RPE 7-8
3A
Military Press (Barbell)
3
4 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-8
4A
Seated Dumbbell Curl
3
10-12 reps
RPE 7-9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-9
5
Run
6
4 mins
RPE 7-8
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 9-10
6B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-10
7
Bent Over Row (Barbell)
3
6 reps
95%
8
Single Arm Row (Cable)
3
20 reps
RPE 7-9
9
Dip (Weighted)
3
8-10 reps
RPE 8-9
10A
Curl To Press
10
10 reps
RPE 7
10B
Burpee
10
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
5 reps
4 reps
4 reps
4 reps
65%
75%
80%
85%
2
Reverse Lunge (Barbell)
3
8 reps
RPE 7-8
3
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
80%
85%
90%
95%
4A
Run
1
1000 reps
RPE 7-8
4B
SkiErg
1
500 reps
RPE 7-8
4C
Run
1
1000 reps
RPE 7-8
4D
Prowler Push
1
25 reps
-
4E
Run
1
1000 reps
RPE 7-8
4F
Sled Pull
1
500 reps
RPE 7-8
4G
Run
1
1000 reps
RPE 7-8
4H
Burpee Broad Jumps
1
50 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
5 reps
60%
65%
2
Reverse Lunge (Barbell)
3
8 reps
RPE 7-8
3
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
80%
85%
90%
95%
4A
Run
1
1000 reps
RPE 7-8
4B
Row (Cals)
1
500 reps
RPE 7-8
4C
Run
1
1000 reps
RPE 7-8
4D
Farmer's Walk (Weighted)
1
100 reps
-
4E
Run
1
1000 reps
RPE 7-8
4F
Walking Lunge (Dumbbell)
1
50 reps
RPE 7-8
4G
Run
1
1000 reps
RPE 7-8
4H
Wall Ball
1
50 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
5 reps
4 reps
4 reps
4 reps
65%
75%
80%
85%
2
Reverse Lunge (Barbell)
3
10 reps
RPE 7-8
3
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
82.5%
87.5%
92.5%
97.5%
4A
SkiErg
5
400 reps
RPE 7-9
4B
Squat (Bodyweight)
5
30 reps
RPE 6-8
4C
Run
5
400 reps
RPE 7-9
4D
Burpee
5
12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
60%
65%
70%
2
Reverse Lunge (Barbell)
3
10 reps
RPE 7-8
3
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
4 reps
82.5%
87.5%
92.5%
97.5%
4A
BikeErg
10
12 reps
RPE 7-9
4B
Burpee Box Jump
10
8 reps
RPE 7-9
4C
SkiErg
10
10 reps
RPE 7-9
4D
Push Press (Barbell)
10
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
60%
70%
75%
2
Reverse Lunge (Barbell)
3
12 reps
RPE 7-8
3
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
6 reps
2 reps
90%
92.5%
95%
97.5%
4A
BikeErg
4
950 reps
RPE 7-9
4B
SkiErg
4
450 reps
RPE 7-9
4C
Shuttle Runs
4
AMRAP
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Reverse Lunge (Barbell)
3
12 reps
RPE 7-8
3
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
6 reps
2 reps
90%
92.5%
95%
97.5%
4A
Kettlebell Swing
4
20 reps
RPE 7-9
4B
Push Up (Incline)
4
15 reps
RPE 7-9
4C
Squat Thruster
4
10 reps
RPE 7-9
4D
Burpee
4
5 reps
RPE 7-9
4E
Run
4
400 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Paused)
3
3 reps
80%
3A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
3B
Kettlebell Gorilla Row
3
16 reps
RPE 7-8
4A
Underhand Lat Pulldown
3
20 reps
RPE 7-8
4B
Power Shrug
3
10 reps
RPE 7-8
5
Push Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
60%
65%
70%
6A
Bench Press (Close Grip)
3
8 reps
60%
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Dip (Bodyweight)
3
10-15 reps
RPE 8-9
7B
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 8-10
8A
Bench Press (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
8B
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
8C
Row (Cals)
10
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Paused)
3
3 reps
80%
3A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
3B
Kettlebell Gorilla Row
3
16 reps
RPE 7-8
4A
Underhand Lat Pulldown
3
20 reps
RPE 7-8
4B
Power Shrug
3
10 reps
RPE 7-8
5
Push Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
60%
65%
70%
6A
Bench Press (Close Grip)
3
8 reps
62.5%
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Dip (Bodyweight)
3
10-15 reps
RPE 8-9
7B
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 8-10
8A
Clean and Jerk
10
10 reps
RPE 7-8
8B
Pull-Up (Bodyweight)
10
5 reps
RPE 8-10
8C
SkiErg
10
250 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Paused)
3
3 reps
82.5%
3A
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 8-9
3B
Kettlebell Gorilla Row
3
16 reps
RPE 7-8
4A
Underhand Lat Pulldown
3
20 reps
RPE 7-8
4B
Power Shrug
3
12 reps
RPE 7-8
5
Push Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
70%
75%
6A
Bench Press (Close Grip)
3
8 reps
65%
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Dip (Bodyweight)
3
10-15 reps
RPE 8-9
7B
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 8-10
8A
Bench Press (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
8B
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
8C
Row (Cals)
10
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
95%
2
Deadlift (Paused)
3
3 reps
82.5%
3A
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 8-9
3B
Kettlebell Gorilla Row
3
16 reps
RPE 7-8
4A
Underhand Lat Pulldown
3
20 reps
RPE 7-8
4B
Power Shrug
3
12 reps
RPE 7-8
5
Push Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
70%
75%
6A
Bench Press (Close Grip)
3
8 reps
67.5%
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Dip (Bodyweight)
3
10-15 reps
RPE 8-9
7B
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 8-10
8A
Burpee
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
8B
Macho Man (Dumbbell)
10
1 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Deadlift (Paused)
3
2 reps
85%
3A
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 8-9
3B
Kettlebell Gorilla Row
3
16 reps
RPE 7-8
4A
Underhand Lat Pulldown
3
20 reps
RPE 7-8
4B
Power Shrug
3
12 reps
RPE 7-8
5
Push Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6A
Bench Press (Close Grip)
3
8 reps
70%
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Dip (Bodyweight)
3
10-15 reps
RPE 8-9
7B
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 8-10
8A
Devil Press
1
3 reps
RPE 8
8B
Standing Shoulder Press (Dumbbell)
1
6 reps
RPE 8
8C
Hang Clean
1
9 reps
RPE 8
8D
Deadlift (Dumbbell)
1
12 reps
RPE 8
8E
Row (Cals)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
100%
2
Deadlift (Paused)
3
1 reps
90%
3A
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 8-9
3B
Kettlebell Gorilla Row
3
16 reps
RPE 7-8
4A
Underhand Lat Pulldown
3
20 reps
RPE 7-8
4B
Power Shrug
3
12 reps
RPE 7-8
5
Push Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6A
Bench Press (Close Grip)
3
8 reps
72.5%
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Dip (Bodyweight)
3
10-15 reps
RPE 8-9
7B
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Box Squat (Barbell)
5
5 reps
82.5%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
4
Farmer's Walk (Weighted)
4
75 reps
RPE 7-9
5A
SkiErg
1
1000 reps
RPE 7-9
5B
Wall Ball
1
50 reps
RPE 7-9
5C
SkiErg
1
750 reps
RPE 7-9
5D
Wall Ball
1
40 reps
RPE 7-9
5E
SkiErg
1
500 reps
RPE 7-9
5F
Wall Ball
1
30 reps
RPE 7-9
5G
SkiErg
1
250 reps
RPE 7-9
5H
Wall Ball
1
20 reps
RPE 7-9
5I
SkiErg
1
100 reps
RPE 7-9
5J
Wall Ball
1
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Box Squat (Barbell)
5
4 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
4
Farmer's Walk (Weighted)
4
100 reps
RPE 7-9
5A
Devil Press
1
1
1
1
1
15 reps
12 reps
9 reps
6 reps
3 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5B
Thruster (Barbell)
1
1
1
1
1
15 reps
12 reps
9 reps
6 reps
3 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5C
Box Jump
1
1
1
1
1
15 reps
12 reps
9 reps
6 reps
3 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5D
Run
5
400 reps
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Box Squat (Barbell)
5
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
4
125 reps
RPE 7-9
5A
Devil Press
10
6 reps
RPE 7-10
5B
Row (Cals)
10
12 reps
RPE 7-10
5C
Power Clean
10
AMRAP
RPE 7-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Box Squat (Barbell)
5
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
4
150 reps
RPE 7-9
5
Wall Ball
8
15 reps
RPE 7-9
6A
Walking Lunge (Dumbbell)
4
25 reps
RPE 7-9
6B
Wall Ball
4
25 reps
RPE 7-9
7A
Wall Ball
5
15 reps
RPE 7-9
7B
Step-Up (Weighted)
5
10 reps
RPE 7-9
8
Wall Ball
1
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
5 reps
75%
2
Box Squat (Barbell)
5
1-2 reps
95%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-8
4
Farmer's Walk (Weighted)
4
175 reps
RPE 7-9
5A
Burpee
1
1
1
1
1
1
1
1
6 reps
8 reps
10 reps
12 reps
14 reps
16 reps
18 reps
20 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5B
SkiErg
8
20 reps
RPE 7-9
5C
Wall Ball
8
20 reps
RPE 7-9
5D
Run
8
500 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
85%
2
Box Squat (Barbell)
5
1+ reps
100%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-8
4
Farmer's Walk (Weighted)
4
200 reps
RPE 7-9
5A
500m Row
4
1 reps
RPE 8
5B
Box Jump
4
20 reps
RPE 7-9
5C
Hand Release Push-Up
4
15 reps
RPE 7-9
5D
Devil Press
4
10 reps
RPE 6-8
6A
SkiErg
4
500 reps
RPE 7-8
6B
Front Squat (Dumbbell)
4
15 reps
RPE 7-9
6C
Standing Shoulder Press (Dumbbell)
4
20 reps
RPE 7-9
6D
Wall Ball
4
25 reps
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 7-8
2
Bench Press (Barbell)
7
5 reps
75%
3A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7-10
4B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7-9
5
Standing Single Arm Cable Bicep Curl
3
15 reps
RPE 7-9
6
Run
1
45-60 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2-4 reps
RPE 7-8
2
Bench Press (Barbell)
10
3 reps
85%
3A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-9
3B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7-10
4B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7-9
5
Standing Single Arm Cable Bicep Curl
3
15 reps
RPE 7-9
6
Run
1
45-60 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
3
6 reps
8 reps
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
7
5 reps
75%
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7-10
4B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7-9
5
Standing Single Arm Cable Bicep Curl
3
15 reps
RPE 7-9
6
Run
1
45-60 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
5 reps
3 reps
2 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
10
3 reps
85%
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-9
3B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7-10
4B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7-9
5
Standing Single Arm Cable Bicep Curl
3
15 reps
RPE 7-9
6
Run
1
45-60 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
3
8 reps
10 reps
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
7
5 reps
75%
3A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
3B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
4A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7-10
4B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7-9
5
Standing Single Arm Cable Bicep Curl
3
15 reps
RPE 7-9
6
Run
1
45-60 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
2
6 reps
4 reps
2 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
10
3 reps
85%
3A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
3B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7-8
4
Standing Single Arm Cable Bicep Curl
3
15 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 7-10
5B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7-9
6
Run
1
45-60 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
2A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7
@6-7
2B
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
@7-8
@7-8
@7-8
@7-8
3
Leg Extension1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6-7
@7-8
@8-9
4A
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
75%
75%
75%
75%
4B
Lunge (Dumbbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6-8
@6-8
@6-8
@6-8
5A
SkiErg1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
400 Reps
400 Reps
400 Reps
400 Reps
400 Reps
400 Reps
@7-9
@7-9
@7-9
@7-9
@7-9
@7-9
5B
Burpee Box Jump1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@7-9
@7-9
@7-9
@7-9
@7-9
@7-9
5C
Row (Meters)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
400 Reps
400 Reps
400 Reps
400 Reps
400 Reps
400 Reps
@7-9
@7-9
@7-9
@7-9
@7-9
@7-9
5D
Wall Ball1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
24 Reps
24 Reps
24 Reps
@7-9
@7-9
@7-9
@7-9
@7-9
@7-9
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
2A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
82.5%
82.5%
82.5%
2B
Chest Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7-8
@7-8
@7-8
3A
Military Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-9
@7-9
@7-9
3B
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
4A
Seated Dumbbell Curl1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-9
@7-9
@7-9
4B
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-9
@7-9
@7-9
5
Run1 Set
1 Set
1 Set
1 Set
3 mins
3 mins
3 mins
3 mins
@7-8
@7-8
@7-8
@7-8
6A
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9-10
@9-10
@9-10
@9-10
6B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8-10
@8-10
@8-10
@8-10
7
Bent Over Row (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
80%
80%
80%
8
Single Arm Row (Cable)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7-9
@7-9
@7-9
9
Dip (Weighted)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@7-8
@7-8
10A
Curl To Press1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
10B
Burpee1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8-10
@8-10
@8-10
@8-10
@8-10
@8-10
@8-10
@8-10
@8-10
@8-10
Day 3
1
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
4 Reps
65%
75%
80%
85%
2
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
80%
85%
90%
95%
4A
Run1 Set
1000 Reps
@7-8
4B
SkiErg1 Set
500 Reps
@7-8
4C
Run1 Set
1000 Reps
@7-8
4D
Prowler Push1 Set
25 Reps
-
4E
Run1 Set
1000 Reps
@7-8
4F
Sled Pull1 Set
500 Reps
@7-8
4G
Run1 Set
1000 Reps
@7-8
4H
Burpee Broad Jumps1 Set
50 Reps
@9-10
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
2
Deadlift (Paused)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
3A
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@7-8
@7-8
3B
Kettlebell Gorilla Row1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@7-8
@7-8
@7-8
4A
Underhand Lat Pulldown1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7-8
@7-8
@7-8
4B
Power Shrug1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
5
Push Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
60%
65%
70%
6A
Bench Press (Close Grip)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
60%
60%
6B
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
7A
Dip (Bodyweight)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
7B
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8-10
@8-10
@8-10
8A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
8B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
@7-8
@7-8
@7-8
@7-8
@7-8
@7-8
@7-8
@7-8
@7-8
@7-8
8C
Row (Cals)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
@8-9
Day 5
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
75%
75%
2
Box Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
82.5%
82.5%
82.5%
82.5%
82.5%
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
4
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 Set
75 Reps
75 Reps
75 Reps
75 Reps
@7-9
@7-9
@7-9
@7-9
5A
SkiErg1 Set
1000 Reps
@7-9
5B
Wall Ball1 Set
50 Reps
@7-9
5C
SkiErg1 Set
750 Reps
@7-9
5D
Wall Ball1 Set
40 Reps
@7-9
5E
SkiErg1 Set
500 Reps
@7-9
5F
Wall Ball1 Set
30 Reps
@7-9
5G
SkiErg1 Set
250 Reps
@7-9
5H
Wall Ball1 Set
20 Reps
@7-9
5I
SkiErg1 Set
100 Reps
@7-9
5J
Wall Ball1 Set
10 Reps
@7-9
Day 6
1
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7-8
@7-8
@7-8
@7-8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
75%
75%
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-9
@7-9
@7-9
3B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7-8
@7-8
@7-8
4A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-10
@7-10
@7-10
@7-10
4B
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@7-9
@7-9
@7-9
@7-9
5
Standing Single Arm Cable Bicep Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7-9
@7-9
@7-9
6
Run1 Set
45-60 Reps
@6-7