Program Description
Juggernaut 2.0 with bodybuilding accessories and deload after each wave. Use 90% of 1RM as "Working Max" for each wave. Update your 1RM after AMRAP on each block.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length17 weeks
- Time Per Workout80 minutes
- CreatedJun 14, 2025 01:23
- Last EditedJul 18, 2025 05:43
Summary
Transform your strength training with MY Juggernaut 2.0, a comprehensive 17-week program designed for serious lifters. This 4-day-a-week regimen focuses on building power and muscle through foundational lifts like squats, deadlifts, and bench presses, complemented by targeted accessory work. With built-in deloads and performance tests, you’ll maximize recovery while tracking your progress. Equip yourself with the tools to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
60%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
50%
60%
70%
75%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
2
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
65%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
2
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
70%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
2
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
75%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Stiff Leg Deadlift
3
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
3
AMRAP
RPE 9
4
Leg Extension
3
AMRAP
RPE 9
5
Cable Crunch
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
2
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Stiff Leg Deadlift
2
AMRAP
RPE 9
3
Chest Supported Row (Dumbbell)
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Cable Crunch
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
50%
60%
70%
75%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
2
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
2
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
70%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
2
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
75%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Lat Pulldown
3
AMRAP
RPE 9
3
Shoulder Press (Machine)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
2
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9
3
Shoulder Press (Machine)
2
AMRAP
RPE 9
4
Chest Fly (Machine)
2
AMRAP
RPE 9
5
Bicep Curl (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
60%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
50%
60%
70%
75%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
65%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
70%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
75%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Leg Curl
3
AMRAP
RPE 9
4
Pull Through (Cable)
3
AMRAP
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Leg Curl
2
AMRAP
RPE 9
4
Pull Through (Cable)
2
AMRAP
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
60%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
50%
60%
70%
75%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
T-Bar Row
2
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
65%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
T-Bar Row
2
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
70%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
T-Bar Row
2
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
75%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
2
T-Bar Row
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
T-Bar Row
2
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
T-Bar Row
2
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Week 1
1 / 17 Weeks
Day 1
1
Squat (Barbell)5 Sets
10 Reps
60%
2
Stiff Leg Deadlift3 Sets
AMRAP
@9
3
Chest Supported Row (Dumbbell)3 Sets
AMRAP
@9
4
Leg Extension3 Sets
AMRAP
@9
5
Cable Crunch3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)5 Sets
10 Reps
60%
2
Lat Pulldown3 Sets
AMRAP
@9
3
Shoulder Press (Machine)3 Sets
AMRAP
@9
4
Chest Fly (Machine)3 Sets
AMRAP
@9
5
Bicep Curl (Dumbbell)3 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)5 Sets
10 Reps
60%
2
Pull-Up (Weighted)3 Sets
AMRAP
@9
3
Leg Curl3 Sets
AMRAP
@9
4
Pull Through (Cable)3 Sets
AMRAP
@9
5
Hanging Leg Raise3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)5 Sets
10 Reps
60%
2
T-Bar Row3 Sets
AMRAP
@9
3
Incline Bench Press (Dumbbell)3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)3 Sets
AMRAP
@9
5
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@9