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ODST

by Frank

Program Description

Long-term lifting program focused on compound lifts complemented by calisthenics, cardio, and combat sports.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 07, 2026 08:09
  • Last Edited
    Feb 07, 2026 11:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.4%
Front Delts
19.4%
Chest
16.6%
Glutes
7.8%
Quadriceps
6.6%
Hamstrings
6.6%
Abs
5.8%
Lower Back
5.5%
Biceps
4.4%
Middle Delts
2.8%
Forearms
2.2%
Upper Back
2.2%
Cardio
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
AMRAP
+5 lbs
2
Calf Raise (Barbell)
4
AMRAP
-
3
Bench Press (Barbell)
5
AMRAP
+5 lbs
4
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Plank
1
AMRAP
-
7
Push Up
4
AMRAP
-
8
Cardio (V02 Max)
1
20 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
AMRAP
+5 lbs
2
Shrug (Trap Bar)
4
AMRAP
+5 lbs
3
Seated Overhead Press (Barbell)
5
AMRAP
+2.5 lbs
4
Back Extension (Weighted)
4
AMRAP
+2.5 lbs
5
Diamond Push Up
4
AMRAP
+2.5 lbs
6
Mountain Climber
4
AMRAP
-
7
Cardio (LISS)
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
AMRAP
+5 lbs
2
Incline Bench Press (Barbell)
4
AMRAP
+2.5 lbs
3
Front Squat (Barbell)
4
AMRAP
+5 lbs
4
Calf Raise (Barbell)
4
AMRAP
+2.5 lbs
5
Bicep Curl (Barbell)
4
AMRAP
+2.5 lbs
6
Push Up
4
AMRAP
+2.5 lbs
7
Mountain Climber
4
AMRAP
-
8
Cardio Tempo
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Calf Raise (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Plank
1 Set
AMRAP
-
7
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
8
Cardio (V02 Max)
1 Set
20 mins
@9
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
2
Shrug (Trap Bar)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Diamond Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Mountain Climber
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
7
Cardio (LISS)
1 Set
40 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Calf Raise (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Mountain Climber
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
8
Cardio Tempo
1 Set
20 mins
-