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BoostcampPNG

Fitcon PPL (ABANDONED)

by Maximus

Program Description

Chama

Program Overview

  • Level
    Advanced, Intermediate, Beginner, Novice
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 23, 2024 11:13
  • Last Edited
    Mar 23, 2025 07:30

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Abs
11.6%
Quadriceps
10.4%
Front Delts
9.5%
Middle Delts
9.3%
Triceps
8.1%
Glutes
6.7%
Lats
6.3%
Hamstrings
5.3%
Chest
5.2%
Rear Delts
4.7%
Biceps
4.7%
Lower Back
2.2%
Olympic
1.3%
Other
1.3%
Adductors
0.8%
Forearms
0.7%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Shrug (Barbell)
3
15-20 reps
RPE 10
3
Bayesian Curl
3
8-12 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Face Pull
3
15-20 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5A
Cable Crunch
3
10-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Hanging Leg Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Power Clean
3
3-5 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
12-20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Leg Press
2 Sets
8-12 Reps
@10
5A
Cable Crunch
3 Sets
10-15 Reps
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Shrug (Barbell)
3 Sets
15-20 Reps
@10
3
Bayesian Curl
3 Sets
8-12 Reps
@10
4
Lat Pulldown
3 Sets
6-10 Reps
@10
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
6
Hanging Leg Raise
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Pendlay Row
3 Sets
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10