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Summer training block

by Michael A.

Program Description

Focus: Lean physique, endurance/conditioning, functional strength, posture & clavicle health. Schedule: Monday–Saturday (Sunday = full rest/active recovery). Session length: 75 min. Session Style: Push / Pull / Lower split (2x each per week) + integrated conditioning.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2025 05:37
  • Last Edited
    Aug 31, 2025 07:06

Summary

Transform your physique this summer with our 12-week training block designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push and pull workouts, focusing on building strength and muscle definition in your chest, shoulders, and back. Each session is crafted to maximize intensity and efficiency, featuring essential lifts like the bench press and pull-ups, along with conditioning circuits to enhance your endurance. Get ready to elevate your training and achieve your summer fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Quadriceps
9.7%
Front Delts
8.6%
Cardio
8.3%
Glutes
7.3%
Abs
7.3%
Lats
6.5%
Middle Delts
6.5%
Triceps
5.6%
Hamstrings
5.5%
Chest
5.4%
Biceps
3.9%
Rear Delts
3.2%
Lower Back
3%
Forearms
2.7%
Other
2.2%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12-15 reps
-
4B
Face Pull
3
12-15 reps
-
5
Overhead DB Carry
3
30 secs
-
6
Conditioning Circuit
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lying Reverse Fly
3
12-15 reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3
12 reps
-
6
Conditioning Circuit
6
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Walking Lunge
3
12 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Renegade Row
3
12 reps
-
6A
200m Sprint
1
1 reps
-
6B
Squat (Bodyweight)
1
15 reps
-
6C
Push Up
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Landmine Press
3
10 reps
-
5
One Arm Overhead Carry with March
3
40 secs
-
6A
SkiErg
5
1 reps
-
6B
Lateral Med Ball Slam
5
15 reps
-
6C
Burpee
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Hammer Curl (Dumbbell)
3
12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
20 secs
-
6
Conditioning Circuit
8
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Trap Bar Deadlift
3
8 reps
-
4
Plank (Weighted)
3
45 secs
-
5
Farmer's Walk (Weighted)
4
1 reps
-
6
Conditioning Circuit
3
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4B
Face Pull
3 Sets
12-15 Reps
-
5
Overhead DB Carry
3 Sets
30 secs
-
6
Conditioning Circuit
1 Set
10 mins
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Lying Reverse Fly
3 Sets
12-15 Reps
-
5
Trap 3 Raise + Scap Wall Slide (superset)
3 Sets
12 Reps
-
6
Conditioning Circuit
6 Sets
3 mins
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Hanging Leg Raise
3 Sets
12 Reps
-
5
Renegade Row
3 Sets
12 Reps
-
6A
200m Sprint
1 Set
1 Reps
-
6B
Squat (Bodyweight)
1 Set
15 Reps
-
6C
Push Up
1 Set
10 Reps
-
Day 4
1
Push Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Dips Between Chairs
3 Sets
12 Reps
-
4
Landmine Press
3 Sets
10 Reps
-
5
One Arm Overhead Carry with March
3 Sets
40 secs
-
6A
SkiErg
5 Sets
1 Reps
-
6B
Lateral Med Ball Slam
5 Sets
15 Reps
-
6C
Burpee
5 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
4B
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
20 secs
-
6
Conditioning Circuit
8 Sets
30 secs
-
Day 6
1
Front Squat (Barbell)
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Trap Bar Deadlift
3 Sets
8 Reps
-
4
Plank (Weighted)
3 Sets
45 secs
-
5
Farmer's Walk (Weighted)
4 Sets
1 Reps
-
6
Conditioning Circuit
3 Sets
1 Reps
-