BODYWEIGHT TO POWER

Program Description

This program is designed to use your bodyweight or if your goal is to also lose body fat then you can even use a goal bodyweight as a base for your max lifts. The goal is to be able to finish at lifting the following percentages of your bodyweight in each of the main lifts: Squat - Male 2x BW OR GBW--Female 1.5x BENCH PRESS - Male 1.5x BW OR GBW--Female 1x DEADLIFT -Male 2.5x BW OR GBW--Female 2x PUSH PRESS -Male .9x BW OR GBW--Female .75x The goal it to make these percentages your goal strict 3 rep max. My theory through studying my own strength and the strength of others I've trained that this is a good base for a strong healthy adult.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
90 minutes
Created
May 23, 2025 01:26
Last Edited
May 25, 2025 09:19

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 18

Day 1

Bench Press (Barbell)

3 reps

70%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

4 reps

70%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

5 reps

70%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

3 reps

75%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

4 reps

75%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

5 reps

75%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

3 reps

80%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

4 reps

80%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

5 reps

80%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

3 reps

85%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

4 reps

85%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

5 reps

85%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

3 reps

90%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

4 reps

90%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

5 reps

90%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

3 reps

95%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

4 reps

95%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 1

Bench Press (Barbell)

5 reps

95%

Incline Bench Press (Dumbbell)

6+ reps

Pullover (Dumbbell)

6+ reps

Pec Deck (Machine)

6 reps

Clean and Press

AMRAP

Hammer Curl (Dumbbell)

AMRAP

Seated Dip (Machine)

AMRAP

Shrug (Dumbbell)

AMRAP

Day 2

Squat (Barbell)

3 reps

70%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

4 reps

70%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

5 reps

70%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

3 reps

75%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

4 reps

75%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

5 reps

75%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

3 reps

80%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

4 reps

80%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

5 reps

80%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

3 reps

85%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

4 reps

85%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

5 reps

85%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

3 reps

90%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

4 reps

90%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

5 reps

90%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

3 reps

95%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

4 reps

95%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 2

Squat (Barbell)

5 reps

95%

Leg Press (45 Degrees)

6+ reps

Kettlebell RDL

6+ reps

Leg Extension

Leg Curl

Farmer's Walk (Weighted)

1.5 mins

Bicep Curl (Dumbbell)

AMRAP

Face Pull

AMRAP

Tricep Rope Push Down (Cable)

AMRAP

Day 3

Push Press (Barbell)

3 reps

70%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 3

Deadlift (Barbell)

4 reps

70%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

70%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

3 reps

75%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

4 reps

75%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

75%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

3 reps

80%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

4 reps

80%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

80%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

3 reps

85%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

4 reps

85%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

85%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

3 reps

90%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

4 reps

90%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

90%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

3 reps

95%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

4 reps

95%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 3

Deadlift (Barbell)

5 reps

95%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 4

Deadlift (Barbell)

3 reps

70%

Bent Over Row (Barbell)

6+ reps

Lat Pulldown

6+ reps

Chest Supported Row (Dumbbell)

6+ reps

Kettlebell Swing

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Reverse Pec Deck

AMRAP

Shrug (Dumbbell)

AMRAP

Day 4

Push Press (Barbell)

4 reps

70%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

5 reps

70%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

3 reps

75%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

4 reps

75%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

5 reps

75%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

3 reps

80%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

4 reps

80%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

5 reps

80%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

3 reps

85%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

4 reps

85%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

5 reps

85%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

3 reps

90%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

4 reps

90%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

5 reps

90%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

3 reps

95%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

4 reps

95%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 4

Push Press (Barbell)

5 reps

95%

Seated Shoulder Press (Dumbbell)

6+ reps

High Pull

AMRAP

Behind-The-Neck Press (Smith Machine)

6+ reps

Overhead Raise

6+ reps

Lateral Raise (Dumbbell)

AMRAP

Tricep Dip (Bodyweight)

AMRAP

Seated Calf Raise

AMRAP

Day 1

Bench Press (Barbell)

5 Sets

3 Reps

70%

Incline Bench Press (Dumbbell)

5 Sets

6+ Reps

Pullover (Dumbbell)

5 Sets

6+ Reps

Pec Deck (Machine)

5 Sets

6 Reps

Clean and Press

5 Sets

AMRAP

Hammer Curl (Dumbbell)

5 Sets

AMRAP

Seated Dip (Machine)

5 Sets

AMRAP

Shrug (Dumbbell)

5 Sets

AMRAP

Day 2

Squat (Barbell)

5 Sets

3 Reps

70%

Leg Press (45 Degrees)

5 Sets

6+ Reps

Kettlebell RDL

5 Sets

6+ Reps

Leg Extension

1 Set

Leg Curl

1 Set

Farmer's Walk (Weighted)

5 Sets

1.5 mins

Bicep Curl (Dumbbell)

5 Sets

AMRAP

Face Pull

5 Sets

AMRAP

Tricep Rope Push Down (Cable)

5 Sets

AMRAP

Day 3

Push Press (Barbell)

5 Sets

3 Reps

70%

Seated Shoulder Press (Dumbbell)

5 Sets

6+ Reps

High Pull

5 Sets

AMRAP

Behind-The-Neck Press (Smith Machine)

5 Sets

6+ Reps

Overhead Raise

5 Sets

6+ Reps

Lateral Raise (Dumbbell)

5 Sets

AMRAP

Tricep Dip (Bodyweight)

5 Sets

AMRAP

Seated Calf Raise

5 Sets

AMRAP

Day 4

Deadlift (Barbell)

5 Sets

3 Reps

70%

Bent Over Row (Barbell)

5 Sets

6+ Reps

Lat Pulldown

5 Sets

6+ Reps

Chest Supported Row (Dumbbell)

5 Sets

6+ Reps

Kettlebell Swing

5 Sets

AMRAP

Bicep Curl (EZ Bar)

5 Sets

AMRAP

Reverse Pec Deck

5 Sets

AMRAP

Shrug (Dumbbell)

5 Sets

AMRAP