4.0
(1 rating)
Program Description
General power building centered around general strongman movements: overhead pressing, squatting, deadlifting, and picking stuff up off the floor.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 14, 2024 10:54
- Last EditedJun 18, 2025 12:47

Summary
Unleash your inner strength with Strongman Flex, a comprehensive 12-week program designed for those ready to push their limits. With six days of targeted training each week, you'll engage in a variety of dynamic exercises, including log presses, squats, and deadlifts, all aimed at building power and endurance. This program not only focuses on major lifts but also incorporates accessory movements to ensure balanced muscle development. Equip yourself with the tools to transform your physique and elevate your performance—let's get stronger together!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
RPE 7
2
Incline Bench Press (Barbell)
3
4 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
RPE 7
2
Incline Bench Press (Barbell)
3
4 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
RPE 7
2
Incline Bench Press (Barbell)
3
4 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
1 reps
RPE 7
2
Incline Bench Press (Barbell)
3
1 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
1 reps
RPE 7
2
Incline Bench Press (Barbell)
2
1 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Leg Press
3
4 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Leg Press
3
4 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Leg Press
3
4 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 7
2
Leg Press
2
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Leg Press
1
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Snatch Deadlift
3
4 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Snatch Deadlift
3
4 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Snatch Deadlift
3
4 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Snatch Deadlift
3
3 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Snatch Deadlift
3
3 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Snatch Deadlift
3
3 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 7
2
Snatch Deadlift
3
1 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 7
2
Snatch Deadlift
2
1 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Snatch Deadlift
1
1 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
RPE 7
2
Bench Press (Barbell)
3
1 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 7
2
Bench Press (Barbell)
2
1 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Box Squat (Barbell)
3
6 reps
RPE 7
3
Hip Press
3
6 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Box Squat (Barbell)
3
6 reps
RPE 7
3
Hip Press
3
6 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Box Squat (Barbell)
3
6 reps
RPE 7
3
Hip Press
3
6 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Box Squat (Barbell)
3
4 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Box Squat (Barbell)
3
4 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Box Squat (Barbell)
3
4 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 7
2
Box Squat (Barbell)
3
3 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 7
2
Box Squat (Barbell)
3
3 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 7
2
Box Squat (Barbell)
3
3 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1 reps
RPE 7
2
Box Squat (Barbell)
3
1 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1 reps
RPE 7
2
Box Squat (Barbell)
2
1 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 7
2
Box Squat (Barbell)
1
1 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1 reps
RPE 7
2
Sandbag Over Bar
2
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 7
2
Sandbag Over Bar
1
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Log Press3 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)3 Sets
6 Reps
@7
3
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8
5
Front Raise3 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@8
7
Sit Up3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)3 Sets
6 Reps
@7
2
Leg Press3 Sets
6 Reps
@7
3
Leg Extension3 Sets
6 Reps
@7
4
Hip Adductor (Machine)3 Sets
6 Reps
@7
5
Hip Abductor (Machine)3 Sets
6 Reps
@7
6
Standing Calf Raise3 Sets
6 Reps
@7
Day 3
1
Deadlift (Barbell)3 Sets
6 Reps
@7
2
Snatch Deadlift3 Sets
6 Reps
@7
3
Good Morning3 Sets
6 Reps
@7
4
Hamstring Curl3 Sets
6 Reps
@7
5
Sit Up3 Sets
20 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
6 Reps
@7
2
Bench Press (Barbell)3 Sets
6 Reps
@7
3
Skull Crusher (Barbell)3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7
5
Front Raise3 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@7
7
Farmer's Walk (Weighted)3 Sets
0.5 mins
@7
Day 5
1
Front Squat (Barbell)3 Sets
6 Reps
@7
2
Box Squat (Barbell)3 Sets
6 Reps
@7
3
Hip Press3 Sets
6 Reps
@7
4
Leg Extension3 Sets
6 Reps
@7
5
Hip Adductor (Machine)3 Sets
6 Reps
@7
6
Hip Abductor (Machine)3 Sets
6 Reps
@7
7
Sit Up3 Sets
20 Reps
@7
Day 6
1
Bent Over Row (Barbell)3 Sets
6 Reps
@7
2
Sandbag Over Bar3 Sets
3 Reps
@7
3
Seal Row3 Sets
6 Reps
@7
4
Single Arm Iso Row3 Sets
6 Reps
@7
5
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7
6
Reverse Hyperextension3 Sets
6 Reps
@7