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BoostcampPNG

cable crimping tournament training plan

by Son of Carl

Program Description

run 3-5 times a week @ zone 2/easy not including programed days, any days you chose to rest should be active recover and no more then 2 times a week. deload every 3 weeks for 2-4 days @ <60% intensity. after week 9 add 5-15 lbs to bench and overhead press or just test your 1 rm and use that.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 10:29
  • Last Edited
    Aug 08, 2025 06:35
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
2.5 mins
2 mins
1 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
2.5 mins
2 mins
1 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
2.5 mins
2 mins
1 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3 mins
2.5 mins
1.5 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3 mins
2.5 mins
1.5 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3 mins
2.5 mins
1.5 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Tempo OHP
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
65%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
65%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
65%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
70%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
70%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
70%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
75%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
75%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Squat (Paused)
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
75%
2
Squat (Low Bar)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Side Bend
2
12 reps
RPE 7
6
Cable Crunch
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
2.5 mins
2 mins
1 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
2.5 mins
2 mins
1 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
2.5 mins
2 mins
1 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3 mins
2.5 mins
1.5 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3 mins
2.5 mins
1.5 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3 mins
2.5 mins
1.5 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
75%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 6
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 7
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 5
RPE 4
3
Spoto Press
2
12 reps
RPE 8
4
Tricep Extension (Cable)
2
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Plank
1
1
1
3.5 mins
3 mins
2 mins
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 7
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 7
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 9
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
RPE 7
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
RPE 8
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Squat (Low Bar)
6
6 reps
RPE 4-5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
RPE 9
2
Deadlift (Barbell)
6
6 reps
RPE 4-5
3
Zercher Squat (Barbell)
2
12 reps
RPE 6
4
Side Bend
2
12 reps
RPE 4
5
Cable Crunch
2
12 reps
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
70-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
70-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
70-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
70-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
70-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
70-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Run
1
50 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Run
1 Set
50 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@5
@4
3
Tempo OHP
2 Sets
12 Reps
@6
4
Tricep Extension (Cable)
2 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
7
Plank
1 Set
1 Set
1 Set
2.5 mins
2 mins
1 mins
@8
@8
@8
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@5
@4
3
Squat (Paused)
2 Sets
12 Reps
@6
4
Leg Extension
2 Sets
12 Reps
@6
5
Side Bend
2 Sets
12 Reps
@7
6
Cable Crunch
2 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@5
@4
3
Spoto Press
2 Sets
12 Reps
@6
4
Tricep Extension (Cable)
2 Sets
12 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
6
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
7
Plank
1 Set
1 Set
1 Set
2.5 mins
2 mins
1 mins
@8
@8
@8
Day 5
1
Pull-Up (Bodyweight)
1 Set
-
2
Squat (Low Bar)
6 Sets
6 Reps
@4-5
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@6
4
Side Bend
2 Sets
12 Reps
@4
5
Cable Crunch
2 Sets
12 Reps
@4
Day 6
1
Ruck
1 Set
70-90 mins
-