logo
BoostcampPNG

Kev's 12 Week Strength Program

by Andrew D.

Program Description

Unlock your potential with Kev's 12 Week Strength Program, designed to build muscle and enhance your overall strength. This structured 12-week plan features four training sessions each week, focusing on compound movements and progressive overload to ensure steady gains. Whether you're a beginner or looking to break through plateaus, this program provides the guidance and intensity you need to transform your physique and boost your confidence. Get ready to lift heavier and feel stronger every week!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 27, 2026 02:01
  • Last Edited
    Mar 27, 2026 02:03
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.5%
Quadriceps
14.9%
Glutes
14.6%
Abs
9.8%
Front Delts
9.2%
Triceps
8.2%
Chest
6.3%
Upper Back
5.7%
Lats
3.8%
Lower Back
3.2%
Middle Delts
1.9%
Biceps
1.9%
Forearms
1.9%
Adductors
1.6%
Rear Delts
0.9%
Cardio
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
95%
75%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
95%
75%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
95%
75%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
95%
75%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
95%
75%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
95%
75%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
95%
75%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
95%
75%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
95%
75%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
90%
50%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
90%
50%
3
Bulgarian Split Squat (Barbell)
2
1
10 reps
10 reps
90%
50%
4
Glute-Ham Raise
2
1
12 reps
15 reps
RPE 7
RPE 7
5
Plank (Weighted)
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
75%
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
75%
50%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
75%
50%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
75%
50%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
75%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
75%
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
75%
50%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
75%
50%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
75%
50%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
75%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
75%
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
75%
50%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
75%
50%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
75%
50%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
75%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
75%
50%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
75%
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
75%
50%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
75%
50%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
75%
50%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
75%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
80%
60%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
80%
60%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
80%
60%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
80%
60%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
80%
60%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
80%
60%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
80%
60%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
80%
60%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
80%
60%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
80%
60%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
80%
60%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
80%
60%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
80%
60%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
80%
60%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
80%
60%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
80%
60%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
80%
60%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
95%
75%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
95%
75%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
95%
70%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
95%
70%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
95%
70%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
95%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
95%
75%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
95%
75%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
95%
70%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
95%
70%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
95%
70%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
95%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
95%
75%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
95%
75%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
95%
70%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
95%
70%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
95%
70%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
95%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
90%
50%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
90%
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
90%
50%
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
90%
50%
5
Chest Supported Row (Barbell)
2
1
12 reps
12 reps
90%
50%
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
90%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
75%
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
75%
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
75%
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
75%
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
75%
50%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
75%
50%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
80%
60%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
80%
60%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
80%
60%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
80%
60%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
80%
60%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
80%
60%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
95%
70%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
95%
70%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
95%
70%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
95%
70%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
95%
70%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
95%
70%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
95%
70%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
95%
70%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
95%
70%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
5 reps
90%
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
90%
50%
3
Bent Over Row (Barbell)
2
1
10 reps
10 reps
90%
50%
4
Walking Lunge
1
-
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
75%
50%
4
Med Ball Slam
2
1
15 reps
15 reps
75%
50%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
75%
50%
4
Med Ball Slam
2
1
15 reps
15 reps
75%
50%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
75%
50%
4
Med Ball Slam
2
1
15 reps
15 reps
75%
50%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
75%
50%
4
Med Ball Slam
2
1
15 reps
15 reps
75%
50%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
80%
60%
4
Med Ball Slam
2
1
15 reps
15 reps
80%
60%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
80%
60%
4
Med Ball Slam
2
1
15 reps
15 reps
80%
60%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
80%
60%
4
Med Ball Slam
2
1
15 reps
15 reps
80%
60%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
80%
60%
4
Med Ball Slam
2
1
15 reps
15 reps
80%
60%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
95%
70%
4
Med Ball Slam
2
1
15 reps
15 reps
95%
70%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
95%
70%
4
Med Ball Slam
2
1
15 reps
15 reps
95%
70%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
95%
70%
4
Med Ball Slam
2
1
15 reps
15 reps
95%
70%
5
Cycling
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
4
1 reps
RPE 7
2
Prowler Pull
3
1 reps
RPE 7
3
Farmer's Walk (Weighted)
2
1
1 reps
1 reps
90%
50%
4
Med Ball Slam
2
1
15 reps
15 reps
90%
50%
5
Cycling
1
30 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
50%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
75%
50%
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
50%
4
Glute-Ham Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@7
@7
@7
5
Plank (Weighted)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@7
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
50%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
75%
50%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
50%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
75%
75%
50%
5
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
75%
50%
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
75%
75%
50%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
50%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
75%
75%
50%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
50%
4
Walking Lunge
1 Set
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 4
1
Prowler Push
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@7
@7
@7
@7
2
Prowler Pull
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@7
@7
3
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
75%
75%
50%
4
Med Ball Slam
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
75%
75%
50%
5
Cycling
1 Set
30 mins
@7