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MY Juggernaut 2.0 w/Accessories, Deloads and Test

by Bernardo S.

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

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 14, 2025 01:23
  • Last Edited
    Jun 14, 2025 03:54
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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
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 Deadlift
3 Sets
AMRAP
@9
3
Chest Supported Row (Dumbbell)
3 Sets
AMRAP
@9
4
Leg Extension
3 Sets
AMRAP
@9
5
Cable Crunch
3 Sets
AMRAP
@9
Day 2
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Lat Pulldown
3 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 Curl
3 Sets
AMRAP
@9
4
Pull Through (Cable)
3 Sets
AMRAP
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
5 Sets
10 Reps
60%
2
T-Bar Row
3 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