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Block 2

by D P.
1 athletes joined

Program Description

Hypertrophy and power development. Weeks alternate between normal and power variations. Normal days should focus on strength, hypertrophy, and general endurance. Power days should focus on explosiveness and technique. Good form is critical to performing these exercises. Strength lift (6x3-6) antagonists should have 90 seconds rest between them, and 3 minutes between supersets. Hypertrophy lift (3x8-12) antagonists should have 60 seconds rest between them, and 2 minutes rest between supersets. Endurance lift (AMRAP) antagonists should not have any rest between them. In the main lift circuits, the last set in the pyramid should be taken close to failure.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2024 06:19
  • Last Edited
    Dec 15, 2024 12:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Seated Overhead Press (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1C
Chest Supported Row (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Bicep Curl (Barbell)
3
8-12 reps
60%
2B
Tricep Extension (Barbell)
3
8-12 reps
60%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Overhead Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Hammer Curl
3
8-12 reps
70%
2B
Skull Crusher
3
8-12 reps
70%
3
Shrug (Dumbbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Seated Overhead Press (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1C
Chest Supported Row (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Bicep Curl (Barbell)
3
8-12 reps
60%
2B
Tricep Extension (Barbell)
3
8-12 reps
60%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
8-12 reps
50%
1B
Seated Overhead Press (Barbell)
2
8-12 reps
50%
1C
Chest Supported Row (Dumbbell)
2
8-12 reps
50%
2A
Bicep Curl (Barbell)
2
8-12 reps
50%
2B
Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
50%
5%
3
Run
1
120 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Overhead Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Hammer Curl
3
8-12 reps
70%
2B
Skull Crusher
3
8-12 reps
70%
3
Shrug (Dumbbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Seated Overhead Press (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1C
Chest Supported Row (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Bicep Curl (Barbell)
3
8-12 reps
60%
2B
Tricep Extension (Barbell)
3
8-12 reps
60%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Overhead Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Hammer Curl
3
8-12 reps
70%
2B
Skull Crusher
3
8-12 reps
70%
3
Shrug (Dumbbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
2
8-12 reps
50%
1B
Seated Overhead Press (Barbell)
2
8-12 reps
50%
1C
Chest Supported Row (Dumbbell)
2
8-12 reps
50%
2A
Bicep Curl (Barbell)
2
8-12 reps
50%
2B
Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
50%
5%
3
Run
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Hip Thrust (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Decline Crunch (Weighted)
3
8-12 reps
70%
2B
Russian Twist (Dumbbell)
3
8-12 reps
70%
2C
Good Morning
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
2
3-6 reps
8-12 reps
60%
50%
1B
Hip Thrust (Barbell)
2
2
3-6 reps
8-12 reps
85%
70%
2A
Decline Crunch (Weighted)
3
8-12 reps
70%
2B
Bent-over Twist
3
8-12 reps
70%
2C
Good Morning
3
8-12 reps
70%
3A
Tibialis Raise
2
AMRAP
60%
3B
Standing Calf Raise
2
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Hip Thrust (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Decline Crunch (Weighted)
3
8-12 reps
70%
2B
Russian Twist (Dumbbell)
3
8-12 reps
70%
2C
Good Morning
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
3-6 reps
50%
1B
Hip Thrust (Barbell)
2
8-12 reps
50%
2A
Decline Crunch (Weighted)
2
8-12 reps
50%
2B
Bent-over Twist
2
8-12 reps
50%
2C
Good Morning
2
8-12 reps
50%
3A
Tibialis Raise
2
8-12 reps
50%
3B
Standing Calf Raise
2
8-12 reps
50%
4
Run
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
2
3-6 reps
8-12 reps
60%
50%
1B
Hip Thrust (Barbell)
2
2
3-6 reps
8-12 reps
85%
70%
2A
Decline Crunch (Weighted)
3
8-12 reps
70%
2B
Bent-over Twist
3
8-12 reps
70%
2C
Good Morning
3
8-12 reps
70%
3A
Tibialis Raise
2
AMRAP
60%
3B
Standing Calf Raise
2
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Hip Thrust (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Decline Crunch (Weighted)
3
8-12 reps
70%
2B
Russian Twist (Dumbbell)
3
8-12 reps
70%
2C
Good Morning
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
2
3-6 reps
8-12 reps
60%
50%
1B
Hip Thrust (Barbell)
2
2
3-6 reps
8-12 reps
85%
70%
2A
Decline Crunch (Weighted)
3
8-12 reps
70%
2B
Bent-over Twist
3
8-12 reps
70%
2C
Good Morning
3
8-12 reps
70%
3A
Tibialis Raise
2
AMRAP
60%
3B
Standing Calf Raise
2
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
3-6 reps
50%
1B
Hip Thrust (Barbell)
2
8-12 reps
50%
2A
Decline Crunch (Weighted)
2
8-12 reps
50%
2B
Bent-over Twist
2
8-12 reps
50%
2C
Good Morning
2
8-12 reps
50%
3A
Tibialis Raise
2
8-12 reps
50%
3B
Standing Calf Raise
2
8-12 reps
50%
4
Run
1
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Arnold Press
2
2
3-6 reps
8-12 reps
70%
55%
1C
Kroc Row
2
2
3-6 reps
8-12 reps
70%
55%
2A
French Press
3
8-12 reps
70%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
70%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Arnold Press
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Bicep Curl (Barbell)
3
8-12 reps
70%
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
70%
3
Shrug (Dumbbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Arnold Press
2
2
3-6 reps
8-12 reps
70%
55%
1C
Kroc Row
2
2
3-6 reps
8-12 reps
70%
55%
2A
French Press
3
8-12 reps
70%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
70%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
50%
1B
Arnold Press
2
8-12 reps
50%
1C
Kroc Row
2
8-12 reps
50%
2A
French Press
2
8-12 reps
50%
2B
Bicep Curl (Dumbbell)
2
8-12 reps
50%
3
Run
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Arnold Press
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Bicep Curl (Barbell)
3
8-12 reps
70%
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
70%
3
Shrug (Dumbbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Arnold Press
2
2
3-6 reps
8-12 reps
70%
55%
1C
Kroc Row
2
2
3-6 reps
8-12 reps
70%
55%
2A
French Press
3
8-12 reps
70%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
70%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Arnold Press
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Bicep Curl (Barbell)
3
8-12 reps
70%
2B
Lying Tricep Extension (Barbell)
3
8-12 reps
70%
3
Shrug (Dumbbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
50%
1B
Arnold Press
2
8-12 reps
50%
1C
Kroc Row
2
8-12 reps
50%
2A
French Press
2
8-12 reps
50%
2B
Bicep Curl (Dumbbell)
2
8-12 reps
50%
3
Run
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Lunge (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Side Bend (Dumbbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
2C
Hip Thrust (Dumbbell)
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Sissy Squat
2
2
3-6 reps
8-12 reps
85%
70%
2A
Hip Thrust (Barbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
2C
Bent-over Twist
3
8-12 reps
70%
3A
Tibialis Raise
2
AMRAP
60%
3B
Standing Calf Raise
2
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Lunge (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Side Bend (Dumbbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
2C
Hip Thrust (Dumbbell)
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
2
8-12 reps
50%
1B
Sissy Squat
2
8-12 reps
50%
2A
Hip Thrust (Barbell)
2
8-12 reps
50%
2B
Decline Crunch (Weighted)
2
8-12 reps
50%
2C
Bent-over Twist
2
8-12 reps
50%
3A
Tibialis Raise
2
8-12 reps
50%
3B
Standing Calf Raise
2
8-12 reps
50%
4
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Sissy Squat
2
2
3-6 reps
8-12 reps
85%
70%
2A
Hip Thrust (Barbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
2C
Bent-over Twist
3
8-12 reps
70%
3A
Tibialis Raise
2
AMRAP
60%
3B
Standing Calf Raise
2
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Lunge (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Side Bend (Dumbbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
2C
Hip Thrust (Dumbbell)
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Sissy Squat
2
2
3-6 reps
8-12 reps
85%
70%
2A
Hip Thrust (Barbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
2C
Bent-over Twist
3
8-12 reps
70%
3A
Tibialis Raise
2
AMRAP
60%
3B
Standing Calf Raise
2
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
2
8-12 reps
50%
1B
Sissy Squat
2
8-12 reps
50%
2A
Hip Thrust (Barbell)
2
8-12 reps
50%
2B
Decline Crunch (Weighted)
2
8-12 reps
50%
2C
Bent-over Twist
2
8-12 reps
50%
3A
Tibialis Raise
2
8-12 reps
50%
3B
Standing Calf Raise
2
8-12 reps
50%
4
Run
1
30 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Seated Overhead Press (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1C
Bent Over Row (Barbell, Paused)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Spider Curl
3
8-12 reps
70%
2B
Skull Crusher
3
8-12 reps
70%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Standing Behind Neck Shoulder Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Bicep Curl (Dumbbell)
3
8-12 reps
70%
2B
Dumbbell Bench Pullover
3
8-12 reps
70%
3
Shrug (Barbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Seated Overhead Press (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1C
Bent Over Row (Barbell, Paused)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Spider Curl
3
8-12 reps
70%
2B
Skull Crusher
3
8-12 reps
70%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
2
8-12 reps
50%
1B
Seated Overhead Press (Barbell)
2
8-12 reps
50%
1C
Bent Over Row (Barbell, Paused)
2
8-12 reps
50%
2A
Spider Curl
2
8-12 reps
50%
2B
Skull Crusher
2
8-12 reps
50%
3
Run
1
120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Standing Behind Neck Shoulder Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Bicep Curl (Dumbbell)
3
8-12 reps
70%
2B
Dumbbell Bench Pullover
3
8-12 reps
70%
3
Shrug (Barbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1B
Seated Overhead Press (Barbell)
2
2
3-6 reps
8-12 reps
70%
55%
1C
Bent Over Row (Barbell, Paused)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Spider Curl
3
8-12 reps
70%
2B
Skull Crusher
3
8-12 reps
70%
3
Power Shrug
1
AMRAP
60%
4
Sprint
3
30 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Standing Behind Neck Shoulder Press (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1C
Bent Over Row (Barbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Bicep Curl (Dumbbell)
3
8-12 reps
70%
2B
Dumbbell Bench Pullover
3
8-12 reps
70%
3
Shrug (Barbell)
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pin Press Bench (Barbell)
2
8-12 reps
50%
1B
Seated Overhead Press (Barbell)
2
8-12 reps
50%
1C
Bent Over Row (Barbell, Paused)
2
8-12 reps
50%
2A
Spider Curl
2
8-12 reps
50%
2B
Skull Crusher
2
8-12 reps
50%
3
Run
1
120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Deadlift (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Russian Twist (Dumbbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
60 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
2
3-6 reps
8-12 reps
60%
50%
1B
Deadlift (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Decline Crunch (Weighted)
3
8-12 reps
60%
2B
Bent-over Twist
3
8-12 reps
60%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Deadlift (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Russian Twist (Dumbbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
60 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
8-12 reps
50%
1B
Deadlift (Dumbbell)
2
8-12 reps
50%
2A
Decline Crunch (Weighted)
2
8-12 reps
50%
2B
Bent-over Twist
2
8-12 reps
50%
3A
Tibialis Raise
2
8-12 reps
50%
3B
Standing Calf Raise
2
8-12 reps
50%
4
Run
1
30 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
2
3-6 reps
8-12 reps
60%
50%
1B
Deadlift (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Decline Crunch (Weighted)
3
8-12 reps
60%
2B
Bent-over Twist
3
8-12 reps
60%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
1B
Deadlift (Dumbbell)
3
2
1
3-6 reps
8-12 reps
20-40 reps
85%
70%
50%
2A
Russian Twist (Dumbbell)
3
8-12 reps
70%
2B
Decline Crunch (Weighted)
3
8-12 reps
70%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
60 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
2
3-6 reps
8-12 reps
60%
50%
1B
Deadlift (Dumbbell)
2
2
3-6 reps
8-12 reps
70%
55%
2A
Decline Crunch (Weighted)
3
8-12 reps
60%
2B
Bent-over Twist
3
8-12 reps
60%
3A
Tibialis Raise
3
AMRAP
60%
3B
Standing Calf Raise
3
AMRAP
60%
4
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
8-12 reps
50%
1B
Deadlift (Dumbbell)
2
8-12 reps
50%
2A
Decline Crunch (Weighted)
2
8-12 reps
50%
2B
Bent-over Twist
2
8-12 reps
50%
3A
Tibialis Raise
2
8-12 reps
50%
3B
Standing Calf Raise
2
8-12 reps
50%
4
Run
1
30 mins
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Paused)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
1B
Seated Overhead Press (Barbell)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
1C
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
2A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
60%
2B
Tricep Extension (Barbell)
3 Sets
8-12 Reps
60%
3
Power Shrug
1 Set
AMRAP
60%
4
Sprint
3 Sets
30 secs
@10
Day 2
1A
Squat (Barbell)
3 Sets
2 Sets
1 Set
3-6 Reps
8-12 Reps
20-40 Reps
85%
70%
50%
1B
Hip Thrust (Barbell)
3 Sets
2 Sets
1 Set
3-6 Reps
8-12 Reps
20-40 Reps
85%
70%
50%
2A
Decline Crunch (Weighted)
3 Sets
8-12 Reps
70%
2B
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
70%
2C
Good Morning
3 Sets
8-12 Reps
70%
3A
Tibialis Raise
3 Sets
AMRAP
60%
3B
Standing Calf Raise
3 Sets
AMRAP
60%
4
Run
1 Set
30 mins
@6
Day 3
1A
Bench Press (Dumbbell)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
1B
Arnold Press
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
1C
Kroc Row
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
2A
French Press
3 Sets
8-12 Reps
70%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
70%
3
Power Shrug
1 Set
AMRAP
60%
4
Sprint
3 Sets
30 secs
@10
Day 4
1A
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
3-6 Reps
8-12 Reps
20-40 Reps
85%
70%
50%
1B
Lunge (Barbell)
3 Sets
2 Sets
1 Set
3-6 Reps
8-12 Reps
20-40 Reps
85%
70%
50%
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
70%
2B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
70%
2C
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
70%
3A
Tibialis Raise
3 Sets
AMRAP
60%
3B
Standing Calf Raise
3 Sets
AMRAP
60%
4
Run
1 Set
30 mins
@6
Day 5
1A
Pin Press Bench (Barbell)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
1B
Seated Overhead Press (Barbell)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
1C
Bent Over Row (Barbell, Paused)
2 Sets
2 Sets
3-6 Reps
8-12 Reps
70%
55%
2A
Spider Curl
3 Sets
8-12 Reps
70%
2B
Skull Crusher
3 Sets
8-12 Reps
70%
3
Power Shrug
1 Set
AMRAP
60%
4
Sprint
3 Sets
30 secs
@10
Day 6
1A
Squat (Dumbbell)
3 Sets
2 Sets
1 Set
3-6 Reps
8-12 Reps
20-40 Reps
85%
70%
50%
1B
Deadlift (Dumbbell)
3 Sets
2 Sets
1 Set
3-6 Reps
8-12 Reps
20-40 Reps
85%
70%
50%
2A
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
70%
2B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
70%
3A
Tibialis Raise
3 Sets
AMRAP
60%
3B
Standing Calf Raise
3 Sets
AMRAP
60%
4
Run
1 Set
60 mins
@7.5