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BoostcampPNG

Swedish Stallion Strength Block

by Peter C.

Program Description

Mainly compound exercises to make you big and strong for any occasion.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Athletics, Olympic Weightlifting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 25, 2025 01:15
  • Last Edited
    May 06, 2025 10:55
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
5 reps
6 reps
79%
68%
2
Sumo Deadlift (Paused)
4
5 reps
72%
3
Pull-Up (Weighted)
3
8 reps
RPE 6.5
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
6 reps
81%
70%
2
Sumo Deadlift (Paused)
4
5 reps
74%
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
6 reps
84%
72%
2
Sumo Deadlift (Paused)
3
5 reps
78%
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Russian Twist (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
6 reps
85%
77%
2
Sumo Deadlift (Paused)
3
5 reps
80%
3
Pull-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
5
Russian Twist (Dumbbell)
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
65%
2
Sumo Deadlift (Paused)
2
5 reps
65%
3
Bench Press (Close Grip)
3
6 reps
62%
4
Pull-Up (Weighted)
2
8 reps
RPE 6
5
Russian Twist (Dumbbell)
1
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
3 reps
5 reps
83%
75%
2
Sumo Deadlift (Barbell)
4
5 reps
76%
3
Pull-Up (Weighted)
3
6 reps
RPE 6.5
4
Lunge (Dumbbell)
3
8 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
8-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
3 reps
5 reps
85%
77%
2
Sumo Deadlift (Barbell)
4
5 reps
78%
3
Pull-Up (Weighted)
3
6 reps
RPE 7
4
Lunge (Dumbbell)
3
8 reps
RPE 7
5
Russian Twist (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3 reps
5 reps
87%
79%
2
Sumo Deadlift (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Lunge (Dumbbell)
3
8 reps
RPE 8
5
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
3 reps
5 reps
90%
82%
2
Sumo Deadlift (Barbell)
2
5 reps
82%
3
Pull-Up (Weighted)
3
6 reps
RPE 8.5
4
Lunge (Dumbbell)
3
8 reps
RPE 8.5
5
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
75%
2
Sumo Deadlift (Barbell)
2
3 reps
75%
3
Bench Press (Close Grip)
3
4 reps
70%
4
Pull-Up (Weighted)
2
5 reps
RPE 6
5
Russian Twist (Dumbbell)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
2 reps
3 reps
86%
80%
2
Sumo Deadlift (Barbell)
4
3 reps
78%
3
Pull-Up (Weighted)
3
5 reps
RPE 6.5
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
2 reps
3 reps
89%
82%
2
Sumo Deadlift (Barbell)
3
3 reps
82%
3
Pull-Up (Weighted)
3
5 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 7.5
5
Russian Twist (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
2 reps
3 reps
92%
85%
2
Sumo Deadlift (Barbell)
2
3 reps
85%
3
Pull-Up (Weighted)
3
5 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 8.5
5
Russian Twist (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
77%
2
Sumo Deadlift (Barbell)
2
3 reps
72%
3
Bench Press (Close Grip)
3
3 reps
72%
4
Pull-Up (Weighted)
2
5 reps
RPE 6
5
Russian Twist (Dumbbell)
3
5-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
4
2 reps
3 reps
75%
70%
2
Bench Press (Barbell)
1
4
5 reps
6 reps
79%
70%
3
Pull-Up (Weighted)
3
8 reps
RPE 6.5
4A
Dumbbell Row
3
10 reps
RPE 6.5
4B
Upright Row (Dumbbell)
3
10-15 reps
RPE 6.5
5A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 6.5
5B
Hammer Curl
3
10-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1
2 reps
3 reps
3 reps
77%
72%
75%
2
Bench Press (Barbell)
1
4
5 reps
6 reps
81%
72%
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4A
Dumbbell Row
3
10 reps
RPE 7
4B
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
5A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 7
5B
Hammer Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
4
2 reps
3 reps
80%
74%
2
Bench Press (Barbell)
1
3
5 reps
6 reps
82%
74%
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4A
Dumbbell Row
3
10 reps
RPE 8
4B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
5A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 8
5B
Hammer Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
4
2 reps
3 reps
77%
72%
2
Bench Press (Barbell)
1
2
5 reps
6 reps
85%
77%
3
Pull-Up (Weighted)
3
8 reps
RPE 8.5
4A
Dumbbell Row
3
10 reps
RPE 8.5
4B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8.5
5A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 8.5
5B
Hammer Curl
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
60%
2
Front Squat (Barbell)
2
5 reps
65%
3
Overhead Press (Barbell)
3
6 reps
60%
4
Glute-Ham Raise
3
8-12 reps
RPE 6
5A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 6
5B
Upright Row (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
4
1 reps
2 reps
82%
75%
2
Bench Press (Barbell)
1
4
4 reps
5 reps
81%
75%
3
Pull-Up (Weighted)
3
6 reps
RPE 6.5
4A
Dumbbell Row
3
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
3
8-12 reps
RPE 6.5
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 6.5
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
4
1 reps
2 reps
84%
77%
2
Bench Press (Barbell)
1
3
4 reps
5 reps
83%
77%
3
Pull-Up (Weighted)
3
6 reps
RPE 7
4A
Dumbbell Row
3
8-12 reps
RPE 7
4B
Upright Row (Dumbbell)
3
8-12 reps
RPE 7
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
2 reps
86%
80%
2
Bench Press (Barbell)
1
3
4 reps
5 reps
86%
79%
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4A
Dumbbell Row
3
8-12 reps
RPE 8
4B
Upright Row (Dumbbell)
3
8-12 reps
RPE 8
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
2 reps
90%
80%
2
Bench Press (Barbell)
1
2
4 reps
5 reps
88%
80%
3
Pull-Up (Weighted)
3
6 reps
RPE 8.5
4A
Dumbbell Row
3
8-12 reps
RPE 8.5
4B
Upright Row (Dumbbell)
3
8-12 reps
RPE 8.5
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
60%
2
Front Squat (Barbell)
2
4 reps
70%
3
Overhead Press (Barbell)
3
5 reps
65%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 6
4B
Upright Row (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1 reps
84%
2
Bench Press (Barbell)
1
4
3 reps
4 reps
83%
77%
3
Pull-Up (Weighted)
3
5 reps
RPE 6.5
4
JM Press
3
6 reps
RPE 6.5
5A
Upright Row (Barbell)
3
8-12 reps
RPE 6.5
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1 reps
84%
2
Bench Press (Barbell)
1
3
3 reps
4 reps
85%
80%
3
Pull-Up (Weighted)
3
5 reps
RPE 7.5
4
JM Press
3
6 reps
RPE 7.5
5A
Upright Row (Barbell)
3
8-12 reps
RPE 7.5
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1 reps
86%
2
Bench Press (Barbell)
1
3
3 reps
4 reps
89%
83%
3
Pull-Up (Weighted)
3
5 reps
RPE 8.5
4
JM Press
3
6 reps
RPE 8.5
5A
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1 reps
65%
2
Front Squat (Barbell)
2
4 reps
70%
3
Overhead Press (Barbell)
3
4 reps
70%
4
JM Press
3
5-10 reps
RPE 6
5
Upright Row (Dumbbell)
3
5-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
5 reps
80%
72%
2
Front Squat (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
3
6 reps
73%
4
Glute-Ham Raise
3
8-12 reps
RPE 6.5
5A
Upright Row (Cable)
3
10-15 reps
RPE 6.5
5B
Wood Chop
3
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
5 reps
82%
74%
2
Front Squat (Barbell)
4
6 reps
77%
3
Overhead Press (Barbell)
3
6 reps
75%
4
Glute-Ham Raise
3
8-12 reps
RPE 7
5A
Upright Row (Cable)
3
10-15 reps
RPE 7
5B
Wood Chop
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
5 reps
86%
78%
2
Front Squat (Barbell)
3
6 reps
80%
3
Overhead Press (Barbell)
3
6 reps
77%
4
Glute-Ham Raise
3
8-12 reps
RPE 8
5A
Upright Row (Cable)
3
10-15 reps
RPE 8
5B
Wood Chop
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
5 reps
88%
72%
2
Front Squat (Barbell)
3
6 reps
79%
3
Overhead Press (Barbell)
3
6 reps
79%
4
Glute-Ham Raise
3
8-12 reps
RPE 8.5
5A
Upright Row (Cable)
3
10-15 reps
RPE 8.5
5B
Wood Chop
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
50%
2
Deadlift (Barbell)
3
4 reps
55%
3
Bench Press (Barbell)
3
5 reps
50%
4
Pendlay Row
3
6 reps
RPE 6
5
Wood Chop
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
4 reps
83%
77%
2
Front Squat (Barbell)
4
5 reps
75%
3
Overhead Press (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6.5
5A
Upright Row (Cable)
3
8-12 reps
RPE 6.5
5B
Wood Chop
3
8-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
4 reps
85%
79%
2
Front Squat (Barbell)
3
5 reps
77%
3
Overhead Press (Barbell)
3
5 reps
77%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
5A
Upright Row (Cable)
3
8-12 reps
RPE 7
5B
Wood Chop
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
88%
82%
2
Front Squat (Barbell)
3
5 reps
79%
3
Overhead Press (Barbell)
3
5 reps
79%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
5A
Upright Row (Cable)
3
8-12 reps
RPE 8
5B
Wood Chop
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
91%
84%
2
Front Squat (Barbell)
3
5 reps
81%
3
Overhead Press (Barbell)
2
5 reps
82%
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
5A
Upright Row (Cable)
3
8-12 reps
RPE 8.5
5B
Wood Chop
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
50%
2
Deadlift (Barbell)
3
4 reps
60%
3
Bench Press (Barbell)
3
5 reps
50%
4
Pendlay Row
3
6 reps
RPE 6
5
Wood Chop
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3
2 reps
3 reps
86%
80%
2
Front Squat (Barbell)
3
4 reps
78%
3
Overhead Press (Barbell)
3
4 reps
78%
4
Romanian Deadlift (Barbell)
3
6 reps
75%
5A
Upright Row (Dumbbell)
3
8-12 reps
RPE 6.5
5B
Wood Chop
3
8-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
2 reps
3 reps
89%
83%
2
Front Squat (Barbell)
3
4 reps
81%
3
Overhead Press (Barbell)
3
4 reps
80%
4
Romanian Deadlift (Barbell)
3
6 reps
77%
5A
Upright Row (Dumbbell)
3
8-12 reps
RPE 7.5
5B
Wood Chop
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
2 reps
3 reps
93%
85%
2
Front Squat (Barbell)
3
4 reps
83%
3
Overhead Press (Barbell)
3
4 reps
82%
4
Romanian Deadlift (Barbell)
2
6 reps
80%
5A
Upright Row (Dumbbell)
3
8-12 reps
RPE 8.5
5B
Wood Chop
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
50%
2
Deficit Deadlift (Barbell)
3
4 reps
55%
3
Bench Press (Barbell)
3
5 reps
50%
4
Pendlay Row
3
6 reps
RPE 6
5
Wood Chop
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
65%
2
Overhead Press (Barbell)
4
5 reps
76%
3
Bench Press (Close Grip)
3
6 reps
74%
4
Pendlay Row
3
8 reps
RPE 6.5
5A
Hammer Curl
3
10-15 reps
RPE 6.5
5B
Hanging Knee Raise
3
10-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
67%
2
Overhead Press (Barbell)
4
5 reps
78%
3
Bench Press (Close Grip)
3
6 reps
76%
4
Pendlay Row
3
8 reps
RPE 7
5A
Hammer Curl
3
12-15 reps
RPE 7
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
70%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Bench Press (Close Grip)
3
6 reps
78%
4
Pendlay Row
3
8 reps
RPE 8
5A
Hammer Curl
3
12-15 reps
RPE 8
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
4
3 reps
3 reps
82%
74%
2
Overhead Press (Barbell)
3
5 reps
82%
3
Bench Press (Close Grip)
3
6 reps
80%
4
Pendlay Row
3
8 reps
RPE 8.5
5A
Hammer Curl
3
12-15 reps
RPE 8.5
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
75%
2
Overhead Press (Barbell)
4
4 reps
78%
3
Bench Press (Close Grip)
3
5 reps
77%
4
Pendlay Row
3
6 reps
RPE 6.5
5A
Hammer Curl
3
8-12 reps
RPE 6.5
5B
Hanging Knee Raise
3
8-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
77%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Bench Press (Close Grip)
3
5 reps
79%
4
Pendlay Row
3
6 reps
RPE 7
5A
Hammer Curl
3
8-12 reps
RPE 7
5B
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
80%
2
Overhead Press (Barbell)
3
4 reps
82%
3
Bench Press (Close Grip)
3
5 reps
82%
4
Pendlay Row
3
6 reps
RPE 8
5A
Hammer Curl
3
8-12 reps
RPE 8
5B
Hanging Knee Raise
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
82%
2
Overhead Press (Barbell)
3
4 reps
84%
3
Bench Press (Close Grip)
3
5 reps
84%
4
Pendlay Row
3
6 reps
RPE 8.5
5A
Hammer Curl
3
8-12 reps
RPE 8.5
5B
Hanging Knee Raise
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1 reps
82%
2
Overhead Press (Barbell)
4
3 reps
82%
3
Bench Press (Barbell)
3
4 reps
79%
4
Pendlay Row
3
5 reps
RPE 6.5
5A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 6.5
5B
Hanging Leg Raise
3
5-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
1 reps
84%
2
Overhead Press (Barbell)
4
3 reps
84%
3
Bench Press (Barbell)
3
4 reps
81%
4
Pendlay Row
3
5 reps
RPE 7.5
5A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
3
5-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1 reps
86%
2
Overhead Press (Barbell)
3
3 reps
86%
3
Bench Press (Barbell)
3
4 reps
83%
4
Pendlay Row
3
5 reps
RPE 8.5
5A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Hanging Leg Raise
3
5-10 reps
RPE 8.5
Week 1
1 / 14 Weeks
Day 2
1
Power Clean
1 Set
4 Sets
2 Reps
3 Reps
75%
70%
2
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
6 Reps
79%
70%
3
Pull-Up (Weighted)
3 Sets
8 Reps
@6.5
4A
Dumbbell Row
3 Sets
10 Reps
@6.5
4B
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@6.5
5A
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
@6.5
5B
Hammer Curl
3 Sets
10-15 Reps
@6.5
Day 1
1
High Bar Squat (Barbell)
1 Set
4 Sets
5 Reps
6 Reps
79%
68%
2
Sumo Deadlift (Paused)
4 Sets
5 Reps
72%
3
Pull-Up (Weighted)
3 Sets
8 Reps
@6.5
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6.5
5
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@6.5
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
80%
72%
2
Front Squat (Barbell)
4 Sets
6 Reps
75%
3
Overhead Press (Barbell)
3 Sets
6 Reps
73%
4
Glute-Ham Raise
3 Sets
8-12 Reps
@6.5
5A
Upright Row (Cable)
3 Sets
10-15 Reps
@6.5
5B
Wood Chop
3 Sets
10-15 Reps
@6.5
Day 4
1
Power Clean
5 Sets
3 Reps
65%
2
Overhead Press (Barbell)
4 Sets
5 Reps
76%
3
Bench Press (Close Grip)
3 Sets
6 Reps
74%
4
Pendlay Row
3 Sets
8 Reps
@6.5
5A
Hammer Curl
3 Sets
10-15 Reps
@6.5
5B
Hanging Knee Raise
3 Sets
10-15 Reps
@6.5