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My routine

by Elliot B.
1 athletes joined

Program Description

My routine to work out around inconsistent shifts and focus on strength with a fun arm day to develop my weak point

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 07, 2025 09:07
  • Last Edited
    Jun 18, 2025 10:57

Summary

Transform your strength training with this comprehensive 16-week program designed for those looking to build muscle and enhance overall fitness. Comprising three sessions per week, you’ll engage in full-body workouts that emphasize foundational lifts like squats, deadlifts, and bench presses, ensuring balanced development across all major muscle groups. Each session focuses on form and intensity, allowing you to progressively challenge yourself while minimizing the risk of injury. Get ready to elevate your strength game and achieve lasting results!
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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
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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
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@6.5
2
Squat (Barbell)
1 Set
AMRAP
@10
3
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@6.5
-
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
@10
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6.5
4
Bent Over Row (Barbell)
1 Set
AMRAP
@10
5
Overhead Press (Barbell)
3 Sets
6 Reps
@6.5
6
Overhead Press (Barbell)
1 Set
AMRAP
@10
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Dip (Weighted)
2 Sets
6-8 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@7.5
7
Dead Hang
1 Set
AMRAP
@10