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5 day Hypertrophy and Conditioning

by Joe G.

Program Description

GET WHAM

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 24, 2025 09:29
  • Last Edited
    Nov 25, 2025 08:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Triceps
13.3%
Front Delts
12.9%
Chest
9.8%
Lats
7.5%
Biceps
7.3%
Rear Delts
5.5%
Quadriceps
5.5%
Hamstrings
5.5%
Middle Delts
5.1%
Glutes
4.3%
Abs
2.4%
Forearms
2.4%
Cardio
1.2%
Calves
1.2%
Adductors
0.8%
Lower Back
0.8%
Abductors
0.6%
Other
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-16 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
8-12 reps
10-15 reps
15-20 reps
-
-
-
5
Overhead Press (Machine)
1
1
1
1
6-8 reps
8-10 reps
8-12 reps
12-14 reps
-
-
-
-
6
Lateral Raise (Cable)
1
2
8-12 reps
12-15 reps
RPE 9
RPE 9
7A
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
7B
Tricep Extension (Cable)
3
10-15 reps
-
8
SkiErg
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
750m ROW STEADY INCREASING PACE
1
-
2
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 10
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
6-10 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
5A
Face Pull
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 8
RPE 8
5B
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
6A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6B
Hammer Curl (Dumbbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Assault Bike
1
5 mins
-
2
Squat (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
10-15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5-7 reps
8-10 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5A
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
5B
Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
6
Calf Raise (Leg Press)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Assault Bike
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
10-12 reps
10-14 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
4-8 reps
8-10 reps
10-12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Chest Fly (Machine)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-18 reps
-
-
-
-
5
Arnold Press
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
6
Lu Raise
1
1
1
8-10 reps
10-14 reps
12-16 reps
-
-
-
7
Skull Crusher (Barbell)
1
1
1
8-12 reps
10-14 reps
12-16 reps
-
-
-
8
Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Lat Pulldown (Single Arm)
1
1
1
1
5-8 reps
8-12 reps
10-14 reps
12-16 reps
-
-
-
-
3
Helms Row
1
1
1
1
8-10 reps
10-12 reps
12-15 reps
12-17 reps
-
-
-
-
4
Single Arm Row (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
-
-
-
5
Rear Delt Fly (Cable)
1
2
2
8-10 reps
10-14 reps
15-20 reps
-
-
-
6
Shrug (Dumbbell)
1
1
1
8-10 reps
10-14 reps
12-18 reps
-
-
-
7
Face Pull
1
1
1
8-12 reps
12-16 reps
14-20 reps
-
-
-
8
Hammer Curl (Cable)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
9
Row / Assault Rounds
4
-
Week 1
1 / 13 Weeks
Day 1
1
SkiErg
1 Set
5 mins
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@8
@8
@8
@8
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-16 Reps
-
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-12 Reps
10-15 Reps
15-20 Reps
-
-
-
5
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-12 Reps
12-14 Reps
-
-
-
-
6
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@9
@9
7A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9
7B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
8
SkiErg
1 Set
10 mins
-
Day 2
1
750m ROW STEADY INCREASING PACE
1 Set
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@10
@8
@8
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
10-14 Reps
12-16 Reps
-
-
-
-
5A
Face Pull
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@8
@8
@8
5B
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
10-14 Reps
12-16 Reps
-
-
-
7
10 X 250M ROW SPRINTS 45 SECOND REST
1 Set
-
Day 3
1
Assault Bike
1 Set
5 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
10-12 Reps
10-15 Reps
@8
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
8-10 Reps
10-12 Reps
10-14 Reps
@8
@8
@8
@8
4
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
5A
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
5B
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
15-20 Reps
@9
@9
@9
7
Assault Bike
1 Set
10 mins
@10
Day 4
1
SkiErg
1 Set
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
10-12 Reps
10-14 Reps
@8
@8
@8
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-8 Reps
8-10 Reps
10-12 Reps
@8.5
@8.5
@8.5
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
12-18 Reps
-
-
-
-
5
Arnold Press
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@9
@9
@9
6
Lu Raise
1 Set
1 Set
1 Set
8-10 Reps
10-14 Reps
12-16 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
10-14 Reps
12-16 Reps
-
-
-
8
Push Up
3 Sets
-
Day 5
1
500m Row
1 Set
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
10-14 Reps
12-16 Reps
-
-
-
-
3
Helms Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
12-17 Reps
-
-
-
-
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
12-16 Reps
-
-
-
5
Rear Delt Fly (Cable)
1 Set
2 Sets
1 Set
1 Set
8-10 Reps
10-14 Reps
15-20 Reps
15-20 Reps
-
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-14 Reps
12-18 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
12-16 Reps
14-20 Reps
-
-
-
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
-
-
-
9
Row / Assault Rounds
1 Set
1 Set
1 Set
1 Set
-
-
-
-