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BoostcampPNG

Some streetlifting I guess

by rimas.
1 athletes joined

Program Description

Some sort of streetlifting

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 10:52
  • Last Edited
    Jan 11, 2025 10:14

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
Triceps
12.3%
Abs
12.3%
Biceps
10.6%
Neck
10.3%
Forearms
7.9%
Middle Delts
7.2%
Quadriceps
6.9%
Front Delts
5.7%
Glutes
5.5%
Upper Back
5.1%
Lats
5.1%
Hamstrings
4.8%
Chest
4.1%
Adductors
2.1%
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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
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Single Leg Calf Raises
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@8-9
@9.5-10
1B
Tibialis Raises
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@7-8
@8-9
@9.5-10
2
Squat (Low Bar)
3 Sets
8-10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-9
@9.5-10
4
Zercher Deadlift
3 Sets
8-10 Reps
@7-8
5
Suitcase Carry
3 Sets
1.5-2 mins
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8-10 Reps
60%
2A
Neck Curl
3 Sets
15-20 Reps
@6-7
2B
Neck Extension
3 Sets
15-20 Reps
@6-7
3
Dip (Weighted)
3 Sets
8-10 Reps
60%
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
5
Cable Punch Out
3 Sets
15-20 Reps
@7-8
Day 3
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
60%
2
Yates Row
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8-9
@7-8
3
Bent Leg Raise
3 Sets
10-20 Reps
@7-8
4A
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
4B
Pinwheel Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9.5-10
5
Dead Hang
3 Sets
1-2 mins
-
Day 4
1A
Single Leg Calf Raises
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@8-9
@9.5-10
1B
Tibialis Raises
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@7-8
@8-9
@9.5-10
2
Squat (Low Bar)
3 Sets
8-10 Reps
60%
3
Cossack Squat (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-9
@9.5-10
4
Zercher Deadlift
3 Sets
8-10 Reps
@7-8
5
Suitcase Carry
3 Sets
1.5-2 mins
-
Day 5
1
Overhead Press (Barbell)
3 Sets
8-10 Reps
60%
2A
Neck Curl
3 Sets
15-20 Reps
@6-7
2B
Neck Extension
3 Sets
15-20 Reps
@6-7
3
Bench Press (Barbell)
3 Sets
8-10 Reps
60%
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
5
Cable Punch Out
3 Sets
15-20 Reps
@7-8
Day 6
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
60%
2
Yates Row
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8-9
@7-8
3
Bent Leg Raise
3 Sets
10-20 Reps
@7-8
4A
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
4B
Pinwheel Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9.5-10
5
Dead Hang
3 Sets
1-2 mins
-