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This Is What I Do In My Swamp

by Anthony W.

Program Description

**Power PPLFB** is a comprehensive 12-week powerbuilding program designed for intermediate lifters seeking to enhance their strength and athleticism. With 48 training sessions spread across the weeks, each workout lasts approximately 50 minutes, ensuring efficient and effective training. This program focuses on compound movements and includes a variety of exercises targeting all major muscle groups, utilizing minimal equipment found in a garage gym. Get ready to build muscle, boost your power, and elevate your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2026 02:52
  • Last Edited
    Mar 28, 2026 04:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.6%
Quadriceps
10.8%
Glutes
10.8%
Front Delts
9.7%
Triceps
9.7%
Chest
7.9%
Upper Back
6.7%
Lats
6.7%
Abs
6.3%
Biceps
4.2%
Middle Delts
3.7%
Lower Back
3%
Rear Delts
2.8%
Calves
1.8%
Forearms
1.8%
Adductors
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
5 reps
60%
65%
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 6
3
Chest Fly (Cable)
2
12-15 reps
RPE 6
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
5 reps
60%
65%
2
Pull-Up (Weighted)
2
6-10 reps
RPE 6
3
Lat Prayer
2
12-15 reps
RPE 6
4
Single Arm Rear Delt Fly (Cable)
2
15 reps
RPE 6
5
Bayesian Curl
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Lat Prayer
3
12-15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
6
Bayesian Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 6
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
12 reps
RPE 6
5
Standing Calf Raise
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
3
1
8 reps
5 reps
3 reps
1 reps
5 reps
75%
85%
90%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6
3A
Sled Push
2
1 mins
RPE 8
3B
Sled Pull
2
1 mins
RPE 8
4
Cable Crunch
2
10-15 reps
RPE 8
5
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Sled Push
4
1 mins
RPE 8
3B
Sled Pull
4
1 mins
RPE 8
4
Cable Crunch
3
10-15 reps
RPE 8
5
Dead Hang
3
1 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Zercher Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@7
4
Single-Leg Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
Day 4
1
T-Bar Row
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3A
Sled Push
4 Sets
1 mins
@8
3B
Sled Pull
4 Sets
1 mins
@8
4
Cable Crunch
3 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
90%
95%
80%
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
3
Pull-Up (Weighted)
1 Set
AMRAP
@10
4
Lat Prayer
3 Sets
12-15 Reps
@8
5
Single Arm Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
6
Bayesian Curl
3 Sets
10-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
90%
95%
80%
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8