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Chaos Engine: Warform

by Bazilian C.

Program Description

Chaos Engine: Warform is simply made to forge a brutally strong, field dominant physique that looks divine, moves with violent intent, and overpowers anything in your path.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2025 12:09
  • Last Edited
    Jun 04, 2025 08:23

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
Quadriceps
12.4%
Glutes
9%
Hamstrings
8%
Upper Back
8%
Front Delts
7.9%
Middle Delts
7%
Lats
7%
Abs
6.7%
Forearms
6.4%
Biceps
5.6%
Triceps
5.3%
Chest
4.8%
Rear Delts
4.8%
Calves
3.2%
Adductors
2.9%
Lower Back
0.6%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Rope Pull Machinr
3
1 mins
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
7
Shrug (Dumbbell)
3
15 reps
RPE 7
8
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Trap Bar Deadlift
3
8 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7.5
6
Pallof Press
1
12 reps
RPE 7
7
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Rope Pull Machinr
3
1 mins
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8
7
Plate Pinch Holds
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Skater Hop
3
6 reps
RPE 7
5
Lateral Lunge (Weighted)
3
10 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 8
7
Landmine Twist
3
10 reps
RPE 7
8
Side Plank with Reach Through
2
AMRAP
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Shoulder Press (Machine)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Rope Pull Machinr
3 Sets
1 mins
@8
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@7
8
Push Up
2 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@8
3
Trap Bar Deadlift
3 Sets
8 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@7.5
6
Pallof Press
1 Set
12 Reps
@7
7
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Face Pull
3 Sets
12 Reps
@7
4
Rope Pull Machinr
3 Sets
1 mins
@7
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
7
Plate Pinch Holds
2 Sets
AMRAP
@9
Day 4
1
Goblet Squat
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
12 Reps
@8
4
Skater Hop
3 Sets
6 Reps
@7
5
Lateral Lunge (Weighted)
3 Sets
10 Reps
@7
6
Seated Calf Raise
3 Sets
20 Reps
@8
7
Landmine Twist
3 Sets
10 Reps
@7
8
Side Plank with Reach Through
2 Sets
AMRAP
@8