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Prime Strength Protocol

by Troy J.

Program Description

**Prime Strength Protocol** is a comprehensive 12-week powerlifting program designed for intermediate lifters aiming to build strength and muscle. With 48 sessions spread across the weeks, each workout lasts approximately 90 minutes and targets key lifts like the deadlift, bench press, and squat. Expect a blend of heavy compound movements and accessory work to maximize your performance and enhance overall strength. Gear up for a transformative journey that will elevate your lifting game!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2026 04:03
  • Last Edited
    Mar 29, 2026 04:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Abs
11.4%
Chest
8.8%
Hamstrings
8.3%
Glutes
7.9%
Upper Back
7.9%
Triceps
7.5%
Quadriceps
7%
Lats
5.7%
Middle Delts
5.7%
Rear Delts
5%
Forearms
3.5%
Lower Back
3.1%
Biceps
2.9%
Full-Body
1.3%
Adductors
0.9%
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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
Deadlift (Barbell)
2
3
1 reps
3 reps
92%
80%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Hip Thrust (Machine)
2
12 reps
RPE 8
4
Trap Bar Carry
3
60 reps
90%
5
Ab Wheel
3
15 reps
RPE 8
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1 reps
4 reps
95%
85%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
65%
4
Hip Thrust (Machine)
2
12 reps
RPE 8
5
Trap Bar Carry
3
60 reps
90%
6
Ab Wheel
3
15 reps
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
92%
80%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Hip Thrust (Machine)
2
12 reps
RPE 8
4
Trap Bar Carry
3
60 reps
90%
5
Ab Wheel
3
15 reps
RPE 8
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1 reps
4 reps
95%
85%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
65%
4
Hip Thrust (Machine)
2
12 reps
RPE 8
5
Trap Bar Carry
3
60 reps
90%
6
Ab Wheel
3
15 reps
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
92%
80%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Hip Thrust (Machine)
2
12 reps
RPE 8
4
Trap Bar Carry
3
60 reps
90%
5
Ab Wheel
3
15 reps
RPE 8
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1 reps
4 reps
95%
85%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
65%
4
Hip Thrust (Machine)
2
12 reps
RPE 8
5
Trap Bar Carry
3
60 reps
90%
6
Ab Wheel
3
15 reps
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
92%
80%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Hip Thrust (Machine)
2
12 reps
RPE 8
4
Trap Bar Carry
3
60 reps
90%
5
Ab Wheel
3
15 reps
RPE 8
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1 reps
4 reps
95%
85%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
65%
4
Hip Thrust (Machine)
2
12 reps
RPE 8
5
Trap Bar Carry
3
60 reps
90%
6
Ab Wheel
3
15 reps
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
92%
80%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Hip Thrust (Machine)
2
12 reps
RPE 8
4
Trap Bar Carry
3
60 reps
90%
5
Ab Wheel
3
15 reps
RPE 8
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1 reps
4 reps
95%
85%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
65%
4
Hip Thrust (Machine)
2
12 reps
RPE 8
5
Trap Bar Carry
3
60 reps
90%
6
Ab Wheel
3
15 reps
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1 reps
3 reps
92%
80%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Hip Thrust (Machine)
2
12 reps
RPE 8
4
Trap Bar Carry
3
60 reps
90%
5
Ab Wheel
3
15 reps
RPE 8
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1 reps
4 reps
95%
85%
2
Bent Over Row (Barbell)
4
8 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
65%
4
Hip Thrust (Machine)
2
12 reps
RPE 8
5
Trap Bar Carry
3
60 reps
90%
6
Ab Wheel
3
15 reps
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
92%
80%
2
Incline Bench Press (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
10 reps
80%
4
Pec Deck (Machine)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
60+ reps
90%
6
Ab Wheel Hold
3
1 mins
RPE 8
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
90%
80%
2
Hack Squat
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
8 reps
70%
4
Farmer's Walk (Weighted)
3
120 mins
-
5
Ab Wheel
4
15 reps
-
6
Pull-Up (Weighted)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
1
3
3 reps
5 reps
85%
75%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Dip (Weighted)
3
10 reps
70%
5
Single Arm Farmer Carry
4
60 mins
65%
6
Ab Wheel Hold
3
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
92%
80%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
75%
3
Hip Thrust (Machine)
2 Sets
12 Reps
@8
4
Trap Bar Carry
3 Sets
60 Reps
90%
5
Ab Wheel
3 Sets
15 Reps
@8
6
Pull-Up (Weighted)
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
92%
80%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
75%
3
Dip (Weighted)
3 Sets
10 Reps
80%
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
60+ Reps
90%
6
Ab Wheel Hold
3 Sets
1 mins
@8
7
Pull-Up (Weighted)
3 Sets
AMRAP
@9
Day 3
1
Squat (Low Bar)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
2
Hack Squat
3 Sets
8 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
70%
4
Farmer's Walk (Weighted)
3 Sets
120 mins
-
5
Ab Wheel
4 Sets
15 Reps
-
6
Pull-Up (Weighted)
3 Sets
AMRAP
@9
Day 4
1
Standing Overhead Press
1 Set
3 Sets
3 Reps
5 Reps
85%
75%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
60%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
60%
4
Dip (Weighted)
3 Sets
10 Reps
70%
5
Single Arm Farmer Carry
4 Sets
60 mins
65%
6
Ab Wheel Hold
3 Sets
1 mins
@9