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Hybrid Ironstride 18

by bryce dyck

Program Description

FOR FULL INFO AND INSIGHTS REGARDING PROGRAM: https://docs.google.com/document/d/1xN4yCudw0q7W33Ybi06J2OZ8NTz1JBdgq99TXL38d0U/edit?tab=t.0 Hybrid IronStride 18 is an 18-week concurrent training plan that fuses powerlifting-style strength progressions with evidence-based marathon prep—perfect for athletes who refuse to choose between the barbell and the starting line. - Goal 1 — Maximal Strength: Back-squat, bench-press, and deadlift track Prilepin-guided top sets and back-offs, culminating in new 1 RM tests in Week 18. - Goal 2 — Endurance Capacity: Long runs progress to 18–20 mi while Wednesday/Saturday quality sessions build threshold speed and running economy. - Weekly Split: Lower / Upper / Run / Lower / Pull / Push + Run / Run. - Session Caps: Lifting ≤ 75 min including warm-ups; weekday runs ≤ 45 min; only Sunday long run exceeds an hour. - Fatigue Management: Built-in deloads at Weeks 6 and 12 and a 2-week taper before race or 20-mile simulation. - Who It’s For: Intermediate lifters to advanced lifters who want to keep building muscle and strength while preparing for a sub-4-hour marathon or first 26.2. - Equipment Needed: Full rack with barbell/plates, dumbbells, cable or bands, road or treadmill access.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Athletics, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2025 01:27
  • Last Edited
    Jun 17, 2025 12:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
4A
Standing Calf Raise
2
10-12 reps
RPE 8
4B
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 8
4A
Standing Calf Raise
2
10-12 reps
RPE 8
4B
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 7
4A
Standing Calf Raise
3
10-12 reps
RPE 8
4B
Copenhagen Plank
3
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
4A
Standing Calf Raise
3
10-12 reps
RPE 9
4B
Copenhagen Plank
3
0.5 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
8-10 reps
RPE 8
4A
Standing Calf Raise
4
10-12 reps
RPE 9
4B
Copenhagen Plank
4
0.5 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 7
4A
Standing Calf Raise
1
10-12 reps
RPE 8
4B
Copenhagen Plank
1
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7
4A
Standing Calf Raise
2
8-10 reps
RPE 7
4B
Hanging Leg Raise
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
4A
Standing Calf Raise
2
8-10 reps
RPE 8
4B
Hanging Leg Raise
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8.5
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4A
Standing Calf Raise
3
8-10 reps
RPE 7
4B
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
4A
Standing Calf Raise
3
8-10 reps
RPE 8
4B
Hanging Leg Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1 reps
3 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7
4A
Standing Calf Raise
2
8-10 reps
RPE 7
4B
Hanging Leg Raise
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
6-8 reps
RPE 7
4A
Standing Calf Raise
1
8-10 reps
RPE 7
4B
Hanging Leg Raise
1
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 7
4A
Standing Calf Raise
2
8-10 reps
RPE 7
4B
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 8
4A
Standing Calf Raise
2
8-10 reps
RPE 8
4B
Copenhagen Plank
2
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
1
6-8 reps
RPE 8
4A
Standing Calf Raise
1
8-10 reps
RPE 8
4B
Copenhagen Plank
1
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
6-8 reps
RPE 7
4A
Standing Calf Raise
1
8-10 reps
RPE 7
4B
Copenhagen Plank
1
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
1
6-8 reps
RPE 7
4A
Standing Calf Raise
1
8-10 reps
RPE 7
4B
Copenhagen Plank
1
0.5 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 7
5A
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
5B
Seated Dumbbell Curl
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
5A
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
5B
Seated Dumbbell Curl
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 7
5A
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5B
Seated Dumbbell Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
5A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
5B
Seated Dumbbell Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 8
5A
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5B
Seated Dumbbell Curl
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Lat Pulldown
2
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 7
4
Rear Delt Fly (Cable)
1
10-12 reps
RPE 7
5A
Skull Crusher (Barbell)
1
10-12 reps
RPE 7
5B
Seated Dumbbell Curl
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Seated Row (Cable)
2
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
2
8-10 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 7
5B
Bicep Curl (Cable)
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7.5
2
Seated Row (Cable)
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8
5B
Bicep Curl (Cable)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 8.5
RPE 7
2
Seated Row (Cable)
3
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7
5B
Bicep Curl (Cable)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Seated Row (Cable)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Seated Row (Cable)
2
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
2
8-10 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 7
5B
Bicep Curl (Cable)
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6.5
2
Seated Row (Cable)
1
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
1
8-10 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 7
5B
Bicep Curl (Cable)
1
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8.5
2
Seated Row (Cable)
2
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
2
8-10 reps
RPE 7
5A
Skull Crusher (Barbell)
2
8-10 reps
RPE 7
5B
Seated Dumbbell Curl
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Seated Row (Cable)
2
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
5A
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
5B
Seated Dumbbell Curl
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9.5
2
Seated Row (Cable)
1
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
1
8-10 reps
RPE 8
5A
Skull Crusher (Barbell)
1
8-10 reps
RPE 8
5B
Seated Dumbbell Curl
1
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Seated Row (Cable)
1
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
1
8-10 reps
RPE 7
5A
Skull Crusher (Barbell)
1
8-10 reps
RPE 7
5B
Seated Dumbbell Curl
1
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 7.5
2
Seated Row (Cable)
1
6-8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 7
4
Rear Delt Fly (Cable)
1
8-10 reps
RPE 7
5A
Skull Crusher (Barbell)
1
8-10 reps
RPE 7
5B
Seated Dumbbell Curl
1
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 reps
RPE 5
2
Run Strides
4
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 reps
RPE 5
2
Run Strides
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 reps
RPE 5
2
Run Strides
4
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 reps
RPE 5
2
Run
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 reps
RPE 5
2
Run Strides
4
0.3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
4 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
4 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 7
2
Split Squat (Barbell)
2
8-10 reps
RPE 7
3
Back Extension
2
10-12 reps
RPE 7
4A
Hanging Leg Raise
2
10-12 reps
RPE 8
4B
Standing Calf Raise
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 7.5
2
Split Squat (Barbell)
2
8-10 reps
RPE 8
3
Back Extension
2
10-12 reps
RPE 8
4A
Hanging Leg Raise
2
10-12 reps
RPE 8
4B
Standing Calf Raise
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 7.5
RPE 7
2
Split Squat (Barbell)
3
8-10 reps
RPE 7
3
Back Extension
3
10-12 reps
RPE 7
4A
Hanging Leg Raise
3
10-12 reps
RPE 8
4B
Standing Calf Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Split Squat (Barbell)
3
8-10 reps
RPE 7
3
Back Extension
3
10-12 reps
RPE 8
4A
Hanging Leg Raise
3
10-12 reps
RPE 9
4B
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Split Squat (Barbell)
4
8-10 reps
RPE 7
3
Back Extension
4
10-12 reps
RPE 8
4A
Hanging Leg Raise
4
10-12 reps
RPE 9
4B
Standing Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Split Squat (Barbell)
1
8-10 reps
RPE 7
3
Back Extension
1
10-12 reps
RPE 7
4A
Hanging Leg Raise
1
10-12 reps
RPE 8
4B
Standing Calf Raise
1
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7
4A
Decline Sit Up (Bodyweight)
2
10-12 reps
RPE 8
4B
Standing Calf Raise
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8.5
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 8
3
B-Stance Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
4A
Decline Sit Up (Bodyweight)
2
10-12 reps
RPE 8
4B
Standing Calf Raise
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7.5
2
Split Squat (Smith Machine)
3
6-8 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
4A
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 8
4B
Standing Calf Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Split Squat (Smith Machine)
3
6-8 reps
RPE 8
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
4A
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 8
4B
Standing Calf Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7
4A
Decline Sit Up (Bodyweight)
2
10-12 reps
RPE 8
4B
Standing Calf Raise
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6.5
2
Split Squat (Smith Machine)
1
6-8 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7
4A
Decline Sit Up (Bodyweight)
1
10-12 reps
RPE 8
4B
Standing Calf Raise
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Split Squat (Barbell)
2
6-8 reps
RPE 7
3
Back Extension
2
8-10 reps
RPE 7
4A
Hanging Leg Raise
2
8-10 reps
RPE 8
4B
Standing Calf Raise
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Split Squat (Barbell)
2
6-8 reps
RPE 8
3
Back Extension
2
8-10 reps
RPE 8
4A
Hanging Leg Raise
2
8-10 reps
RPE 8
4B
Standing Calf Raise
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 9.5
2
Split Squat (Barbell)
1
6-8 reps
RPE 8
3
Back Extension
1
8-10 reps
RPE 8
4A
Hanging Leg Raise
1
8-10 reps
RPE 8
4B
Standing Calf Raise
1
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Split Squat (Barbell)
1
6-8 reps
RPE 7
3
Back Extension
1
8-10 reps
RPE 7
4A
Hanging Leg Raise
1
8-10 reps
RPE 7
4B
Standing Calf Raise
1
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 7.5
2
Split Squat (Barbell)
1
6-8 reps
RPE 7
3
Back Extension
1
8-10 reps
RPE 7
4A
Hanging Leg Raise
1
8-10 reps
RPE 7
4B
Standing Calf Raise
1
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4A
Bicep Curl (Cable)
2
10-12 reps
RPE 7
4B
Single Arm Farmer Carry
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4A
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4B
Single Arm Farmer Carry
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6-8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
3
Hamstring Curl
3
10-12 reps
RPE 7
4A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
4B
Single Arm Farmer Carry
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
4B
Single Arm Farmer Carry
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
8-10 reps
RPE 8
3
Hamstring Curl
4
10-12 reps
RPE 8
4A
Bicep Curl (Cable)
4
10-12 reps
RPE 8
4B
Single Arm Farmer Carry
4
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8 reps
RPE 6
2
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 7
3
Hamstring Curl
1
10-12 reps
RPE 7
4A
Bicep Curl (Cable)
1
10-12 reps
RPE 7
4B
Single Arm Farmer Carry
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 7
4B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 8
4B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7
3
Hamstring Curl
3
8-10 reps
RPE 7
4A
Bicep Curl (Cable)
3
8-10 reps
RPE 7
4B
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4A
Bicep Curl (Cable)
3
8-10 reps
RPE 8
4B
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 7
4B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
RPE 6
2
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 7
3
Hamstring Curl
1
8-10 reps
RPE 7
4A
Bicep Curl (Cable)
1
8-10 reps
RPE 7
4B
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 7
3
Hamstring Curl
2
8-10 reps
RPE 7
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 7
4B
Single Arm Farmer Carry
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
4 reps
RPE 8
2
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 8
4B
Single Arm Farmer Carry
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
4 reps
RPE 9
2
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 8
3
Hamstring Curl
1
8-10 reps
RPE 8
4A
Bicep Curl (Cable)
1
8-10 reps
RPE 8
4B
Single Arm Farmer Carry
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 7
3
Hamstring Curl
1
8-10 reps
RPE 7
4A
Bicep Curl (Cable)
1
8-10 reps
RPE 7
4B
Single Arm Farmer Carry
1
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 7
2
Hamstring Curl
1
8-10 reps
RPE 7
3A
Bicep Curl (Cable)
1
8-10 reps
RPE 7
3B
Single Arm Farmer Carry
1
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Lateral Raise (Cable)
3
10-12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
5
Run
4
6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
5
Run
5
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Lateral Raise (Cable)
4
10-12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Run
6
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Run
5
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Cable)
5
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Run
6
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 7
3
Lateral Raise (Cable)
1
10-12 reps
RPE 7
4
Tricep Pushdown (Cable)
1
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7
3
Lateral Raise (Cable)
2
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 7
5
Run
4
6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Lateral Raise (Cable)
2
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
5
Run
5
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Cable)
3
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
5
Run
6
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Cable)
3
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7
3
Lateral Raise (Cable)
2
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 7
5
Run
4
5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7
3
Lateral Raise (Cable)
1
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
1
8-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7
3
Lateral Raise (Cable)
3
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 7
5
Run
3
8 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Lateral Raise (Cable)
3
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
5
Run
4
6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8
3
Lateral Raise (Cable)
2
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
8-10 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7
3
Lateral Raise (Cable)
2
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
1
8-10 reps
RPE 7
5
Run
3
1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7
3
Lateral Raise (Cable)
2
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
1
8-10 reps
RPE 7
5
Run
2
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
11 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 reps
RPE 4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
13 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
16 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
17 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
18 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
14 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
26.2 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@7
4A
Standing Calf Raise
2 Sets
10-12 Reps
@8
4B
Copenhagen Plank
2 Sets
0.5 mins
@7-8
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Lat Pulldown
4 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@7
4
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@7
5A
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@7
5B
Seated Dumbbell Curl
2 Sets
10-12 Reps
@7
Day 3
1
Run
1 Set
6 Reps
@5
Day 4
1
Deadlift (Barbell)
5 Sets
4-6 Reps
@7
2
Split Squat (Barbell)
2 Sets
8-10 Reps
@7
3
Back Extension
2 Sets
10-12 Reps
@7
4A
Hanging Leg Raise
2 Sets
10-12 Reps
@8
4B
Standing Calf Raise
2 Sets
10-12 Reps
@7
Day 5
1
Barbell Row
4 Sets
6-8 Reps
@7
2
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@7
3
Hamstring Curl
2 Sets
10-12 Reps
@7
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
@7
4B
Single Arm Farmer Carry
2 Sets
1 mins
@8
Day 6
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7
5
Run
4 Sets
6 mins
@8
Day 7
1
Run
1 Set
8 Reps
@5