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BoostcampPNG

The COMMANDMENT

by Scott C.

Program Description

Strength and power.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting, Muscle & Sculpting, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 03:52
  • Last Edited
    Jan 15, 2026 05:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Front Delts
9.9%
Upper Back
9.4%
Glutes
8.9%
Triceps
8.8%
Hamstrings
8.4%
Abs
6.6%
Middle Delts
6.4%
Lats
4.8%
Biceps
4.6%
Chest
4.2%
Other
3.8%
Lower Back
2.9%
Calves
2.4%
Adductors
2.1%
Olympic
1.9%
Forearms
1.1%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bent Over Row (Barbell)
5
10 reps
50%
2B
Overhead Press (Barbell)
5
10 reps
50%
3A
Pull-Up (Weighted)
3
8 reps
RPE 10
3B
Dip (Weighted)
3
8 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4B
Bicep Curl (Cable)
2
10 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
10 reps
RPE 10
3B
Dip (Weighted)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
4B
Bicep Curl (Cable)
2
12 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
12 reps
RPE 10
3B
Dip (Weighted)
3
12 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
4B
Bicep Curl (Cable)
2
15 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bent Over Row (Barbell)
5
15 reps
50%
2B
Overhead Press (Barbell)
5
15 reps
50%
3A
Pull-Up (Weighted)
3
15 reps
RPE 10
3B
Dip (Weighted)
3
15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
4B
Bicep Curl (Cable)
2
20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
8 reps
RPE 10
3B
Dip (Weighted)
3
8 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
4B
Bicep Curl (Cable)
3
10 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
10 reps
RPE 10
3B
Dip (Weighted)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4B
Bicep Curl (Cable)
3
12 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
12 reps
RPE 10
3B
Dip (Weighted)
3
12 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
4B
Bicep Curl (Cable)
3
15 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bent Over Row (Barbell)
5
10 reps
50%
2B
Overhead Press (Barbell)
5
10 reps
50%
3A
Pull-Up (Weighted)
3
12 reps
RPE 10
3B
Dip (Weighted)
3
12 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
4B
Bicep Curl (Cable)
3
20 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
75%
80%
85%
90%
95%
100%
2A
Overhead Tricep Extension (Cable)
5
20 reps
RPE 10
2B
Bicep Curl (Cable)
5
20 reps
RPE 10
2C
One Arm Lateral Raise (Cable)
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bent Over Row (Barbell)
5
10 reps
50%
2B
Overhead Press (Barbell)
5
10 reps
50%
3A
Pull-Up (Weighted)
3
8 reps
RPE 10
3B
Dip (Weighted)
3
8 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4B
Bicep Curl (Cable)
2
10 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
10 reps
RPE 10
3B
Dip (Weighted)
3
10 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
4B
Bicep Curl (Cable)
2
12 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bent Over Row (Barbell)
5
10 reps
+5 lbs
2B
Overhead Press (Barbell)
5
10 reps
+5 lbs
3A
Pull-Up (Weighted)
3
12 reps
RPE 10
3B
Dip (Weighted)
3
12 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
4B
Bicep Curl (Cable)
2
15 reps
RPE 10
4C
One Arm Lateral Raise (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
5
Nordic Curl
2
10 reps
RPE 10
6
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
5
Nordic Curl
2
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
5
Nordic Curl
2
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
5
Nordic Curl
2
20 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
5
Nordic Curl
2
10 reps
RPE 10
6
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
5
Nordic Curl
2
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
5
Nordic Curl
2
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
5
Nordic Curl
2
20 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
75%
80%
85%
90%
95%
100%
2
Walking Lunge (Dumbbell)
5
20 reps
RPE 10
3
Nordic Curl
5
20 reps
RPE 10
4
Seated Calf Raise
5
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 10
5
Nordic Curl
2
10 reps
RPE 10
6
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
5
Nordic Curl
2
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
15 reps
RPE 10
5
Nordic Curl
2
15 reps
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
3
15 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
3
15 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
3
15 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
3
15 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
75%
80%
85%
90%
95%
100%
2A
Bicep Curl (Dumbbell)
5
20 reps
RPE 10
2B
Overhead Tricep Extension (Dumbbell)
5
20 reps
RPE 10
2C
Lateral Raise (Dumbbell)
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
3
15 reps
RPE 10
6A
Bicep Curl (Dumbbell)
3
15 reps
RPE 10
6B
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6C
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
5
10 reps
50%
4
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
100%
90%
2
Shrug (Barbell)
2
12 reps
RPE 10
3
Squat (Barbell)
5
12 reps
50%
4
Standing Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Shrug (Barbell)
2
15 reps
RPE 10
3
Squat (Barbell)
5
15 reps
50%
4
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Shrug (Barbell)
2
15 reps
RPE 10
3
Squat (Barbell)
5
20 reps
50%
4
Standing Calf Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
5
10 reps
50%
4
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
100%
90%
2
Shrug (Barbell)
2
12 reps
RPE 10
3
Squat (Barbell)
5
12 reps
50%
4
Standing Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Shrug (Barbell)
2
15 reps
RPE 10
3
Squat (Barbell)
5
15 reps
50%
4
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Shrug (Barbell)
2
15 reps
RPE 10
3
Squat (Barbell)
5
20 reps
50%
4
Standing Calf Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
75%
80%
85%
90%
95%
100%
2
Squat (Barbell)
5
20 reps
50%
3
Standing Calf Raise
5
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Shrug (Barbell)
2
10 reps
RPE 10
3
Squat (Barbell)
5
10 reps
50%
4
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
100%
90%
2
Shrug (Barbell)
2
12 reps
RPE 10
3
Squat (Barbell)
5
12 reps
50%
4
Standing Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Shrug (Barbell)
2
15 reps
RPE 10
3
Squat (Barbell)
5
15 reps
50%
4
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
50%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
55%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
50%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
55%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
10 reps
65%
2
Burpee
5
10 reps
RPE 8
3
Box Jump
5
10 reps
RPE 8
4
Med Ball Slam
5
10 reps
RPE 8
5
Sled Push
4
50 reps
RPE 10
6
Sled Pull
4
50 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
2B
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
3B
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
4A
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4B
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4C
One Arm Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
@10
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
5
Nordic Curl
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Chest Fly (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Shrug (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
4
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 5
1
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
2
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
3
Box Jump
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
4
Med Ball Slam
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
5
Sled Push
1 Set
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
50 Reps
@10
@10
@10
@10
6
Sled Pull
1 Set
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
50 Reps
@10
@10
@10
@10