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BoostcampPNG

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 29, 2025 10:02
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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
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
-