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cable crimping tournament training plan

by Son of Carl
1 athletes joined

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 12, 2025 12:26

Summary

Prepare to elevate your strength game with this comprehensive 18-week cable crimping tournament training plan. Designed for six days a week, this program combines targeted barbell and cable exercises to build explosive power and endurance, essential for peak performance. Each session focuses on key lifts like the bench press, deadlift, and overhead press, complemented by accessory movements to enhance stability and muscle balance. With detailed intensity guidelines and video demonstrations, you’ll be equipped to refine your technique and maximize gains. Get ready to crush your goals and dominate the competition!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Quadriceps
12.4%
Triceps
11.3%
Hamstrings
9.8%
Glutes
9.7%
Front Delts
8.6%
Chest
7.5%
Middle Delts
7.5%
Upper Back
4%
Rear Delts
3.7%
Lower Back
3.5%
Biceps
2.7%
Adductors
2.7%
Lats
2.5%
Other
1.1%
Forearms
0.3%
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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
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
-