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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
    Jun 18, 2025 09:38

Summary

Unleash your inner powerhouse with the Swedish Stallion Strength Block, a comprehensive 14-week program designed for serious lifters. Training four days a week, this program focuses on building explosive strength through Olympic lifts, heavy barbell work, and targeted accessory movements. Each session is crafted to maximize your gains, featuring exercises like Power Cleans, High Bar Squats, and Weighted Pull-Ups, ensuring a balanced approach to strength development. Equip your garage gym and get ready to transform your physique and performance with this structured, results-driven plan!
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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
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