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Chaos Engine - God Mode: Lacrosse Warform Edition

by Bazilian C.

Program Description

An 18 week solo friendly hybrid strength + athleticism program designed to build the Toji x Greek god physique, develop CJ Kirst explosive legs, move like Brodie Merril, and gain spec ops brute strength. Includes machines, unilateral work, and performance-based conditioning.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 04:45
  • Last Edited
    May 29, 2025 05:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Lying Hamstring Curl Machine
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 7.5
6
Prowler Push
3
15 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 8.5
8
Single Leg Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
6
Plank to Push Up
3
1 mins
RPE 7.5
7
Single-Arm Cable Chest Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
Dumbbell Row
3
10 reps
RPE 8.5
3
Cable 1 Arm Row (with rotation)
3
10 reps
RPE 8.5
4
Seated Row (Machine)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Throw
3
8 reps
RPE 8
2
Power Clean
4
5 reps
RPE 8
3
Prowler Push
5
0.2 mins
RPE 9
4
Agility Ladder Drills
3
1 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8.5
7
Battle Ropes
3
0.3 mins
RPE 8.5
8
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Trap Bar Deadlift
4 Sets
8 Reps
@8.5
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Lying Hamstring Curl Machine
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7.5
6
Prowler Push
3 Sets
15 Reps
@9
7
Seated Calf Raise
3 Sets
15 Reps
@8.5
8
Single Leg Press
2 Sets
10 Reps
@8
Day 2
1
Floor Press (Dumbbell)
4 Sets
8 Reps
@8
2
Shoulder Press (Machine)
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
6
Plank to Push Up
3 Sets
1 mins
@7.5
7
Single-Arm Cable Chest Press
3 Sets
10 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@9
2
Dumbbell Row
3 Sets
10 Reps
@8.5
3
Cable 1 Arm Row (with rotation)
3 Sets
10 Reps
@8.5
4
Seated Row (Machine)
3 Sets
10 Reps
@8
5
Shrug (Dumbbell)
3 Sets
15 Reps
@8.5
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8.5
7
Dead Hang
3 Sets
0.3 mins
@9
8
Reverse Pec Deck
3 Sets
15 Reps
@8
Day 4
1
Lateral Med Ball Throw
3 Sets
8 Reps
@8
2
Power Clean
4 Sets
5 Reps
@8
3
Prowler Push
5 Sets
0.2 mins
@9
4
Agility Ladder Drills
3 Sets
1 Reps
@8.5
5
Leg Extension
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@8.5
7
Battle Ropes
3 Sets
0.3 mins
@8.5
8
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
@8