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Warrior Strength

by Yannick Schön

Program Description

This workout focuses on creating functional strength and a good amount of muscle growth. It can be done by everyone.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2025 10:11
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unleash your inner warrior with the 8-week Warrior Strength program, designed for those ready to elevate their fitness game. This program focuses on a balanced approach, featuring three intense workouts per week that target all major muscle groups, including legs, core, and upper body. Each session combines compound lifts with functional movements to build strength and endurance, ensuring you develop a powerful physique. Perfect for those with a garage gym setup, this program will challenge you and keep you motivated every step of the way. Get ready to transform your strength and unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Clean Deadlift
4
6 reps
RPE 7.5
3
Walking Lunge
3
10 reps
RPE 10
4
Hanging Leg Raise
3
12 reps
RPE 10
5
Plank
3
0.5-1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2B
Face Pull
3
15 reps
RPE 7
3
Dips Between Chairs
3
10-12 reps
RPE 10
4
Push Up
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 10
2A
Barbell Row
4
6-8 reps
RPE 7.5
2B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@6.5
2
Clean Deadlift
4 Sets
6 Reps
@7.5
3
Walking Lunge
3 Sets
10 Reps
@10
4
Hanging Leg Raise
3 Sets
12 Reps
@10
5
Plank
3 Sets
0.5-1 mins
@10
Day 2
1A
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2A
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
2B
Face Pull
3 Sets
15 Reps
@7
3
Dips Between Chairs
3 Sets
10-12 Reps
@10
4
Push Up
3 Sets
12 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@10
2A
Barbell Row
4 Sets
6-8 Reps
@7.5
2B
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
3
One Arm Bent Over Row
3 Sets
10 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
5
Side Plank
3 Sets
0.5 mins
@10