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Gustavo ‘oso’ Strength

by Dspighty
3 athletes joined
5.0
(1 rating)

Program Description

The OSO Program is a no-nonsense, four-day split built around heavy compounds, loaded carries, and controlled conditioning. It prioritizes strength you can use: thick back, strong legs, brutal grip, and a calm engine under fatigue. Power lifts stay clean, reps stay honest, and carries finish the work. Off-gym days focus on walking, calisthenics, and recovery through movement. No bodybuilding fluff, no maxing out—just repeatable work that builds dense muscle, work capacity, and a hardened mindset

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2025 02:03
  • Last Edited
    Jan 20, 2026 10:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Glutes
9.9%
Hamstrings
9.6%
Upper Back
9.6%
Abs
8.9%
Front Delts
7%
Lats
5.9%
Triceps
5.6%
Forearms
5.5%
Middle Delts
5.3%
Lower Back
4.3%
Chest
3.7%
Adductors
3.1%
Biceps
2.6%
Olympic
2.1%
Rear Delts
1.8%
Calves
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
3B
Dip (Weighted)
3
6-10 reps
RPE 9
4
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3
Push Up (Weighted)
3
AMRAP
RPE 9
4
Dip (Weighted)
3
6-10 reps
RPE 9
5
Farmer's Walk (Weighted)
5
0.8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
3B
Dip (Weighted)
3
6-10 reps
RPE 9
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Clean and Press
2
3
5 reps
3 reps
RPE 6
RPE 7
3A
Incline Bench Press (Dumbbell)
3
-
3B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Front rack Carry
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
3
Zercher Squat (Barbell)
2
2
4 reps
6 reps
-
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5A
Shrug (Dumbbell)
3
15 reps
-
5B
Dumbbell Row
2
2
8 reps
10 reps
-
-
6
Rear Delt Fly (Machine)
1
2
8 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
3
Zercher Squat (Barbell)
2
2
4 reps
6 reps
-
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5A
Shrug (Dumbbell)
3
15 reps
-
5B
Dumbbell Row
2
2
8 reps
10 reps
-
-
6
Rear Delt Fly (Machine)
1
2
8 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
4 reps
6 reps
-
-
2
Barbell Row
2
2
4-6 reps
8-10 reps
RPE 8
RPE 8
3A
Dumbbell Row
1
1
2
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 7
3B
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
2
2
3 reps
3 reps
RPE 6
RPE 7
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 8
4
Zercher Carries
1
2
0.8 mins
0.8 mins
RPE 7
RPE 8
5
Ab roll
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Front rack Carry
2
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
-
4
Sled Push
2
2
0.8 mins
0.5 mins
-
-
5
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Pull-Up (Weighted)
3
-
4
Sled Push
2
2
0.8 mins
0.5 mins
-
-
5
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 7
2A
Walking Lunge (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 7
RPE 8
2B
Circus Dumbbell (Kettlebell
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Zercher Squat (Barbell)
2
2
5-8 reps
5-8 reps
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
2
0.8 mins
0.8 mins
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
@7
@8
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-10 Reps
10-12 Reps
@7
@8
3
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@8
4
Zercher Carries
1 Set
2 Sets
0.8 mins
0.8 mins
@7
@8
5
Ab roll
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@8
Day 2
1
Trap Bar Deadlift
3 Sets
2 Sets
4 Reps
6 Reps
-
-
2
Barbell Row
2 Sets
2 Sets
4-6 Reps
8-10 Reps
@8
@8
3A
Dumbbell Row
1 Set
1 Set
2 Sets
8 Reps
8 Reps
10 Reps
@7
@8
@7
3B
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8
4
Pull-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Clean and Press
2 Sets
3 Sets
5 Reps
3 Reps
@6
@7
3A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
3B
Dip (Weighted)
3 Sets
6-10 Reps
@9
4
Farmer's Walk (Weighted)
5 Sets
0.8 mins
@9
Day 4
1
Push Press (Barbell)
4 Sets
4 Reps
@7
2A
Walking Lunge (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@7
@8
2B
Circus Dumbbell (Kettlebell
2 Sets
1 Set
3 Reps
3 Reps
@7
@8
3
Zercher Squat (Barbell)
2 Sets
2 Sets
5-8 Reps
5-8 Reps
@7
@8
4
Front rack Carry
2 Sets
2 Sets
0.8 mins
0.8 mins
@7
@8