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BPOC 27

by Brandon H.
12 athletes joined

Program Description

Get the roosters strong as hell

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2024 08:16
  • Last Edited
    Jun 18, 2025 09:45

Summary

**BPOC 27** is a dynamic 12-week strength training program designed for those ready to elevate their fitness game. With five sessions per week, you'll engage in targeted supersets that challenge your muscles and maximize efficiency. Each workout combines compound and isolation movements, ensuring a balanced approach to building strength and endurance. Whether you're looking to bulk up or tone down, this program is your roadmap to achieving your fitness goals with confidence. Get ready to transform your body and push your limits!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
3 reps
3 reps
75%
80%
1B
Lat Pulldown
3
15 reps
RPE 8
2A
Arnold Press
2
15 reps
RPE 8
2B
Push Up
2
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
3 reps
3 reps
78%
83%
1B
Lat Pulldown
3
15 reps
RPE 8
2A
Arnold Press
3
15 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
3 reps
3 reps
80%
85%
1B
Lat Pulldown
3
15 reps
RPE 8
2A
Arnold Press
3
15 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
75%
1B
Lat Pulldown
3
15 reps
RPE 8
2A
Arnold Press
2
15 reps
RPE 8
2B
Push Up
2
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
87%
1B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
2A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3B
Dip (Weighted)
3
AMRAP
RPE 10
3C
Cable Crunch
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
94%
1B
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3B
Dip (Weighted)
3
AMRAP
RPE 10
3C
Cable Crunch
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
2 reps
96%
1B
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3B
Dip (Weighted)
3
AMRAP
RPE 10
3C
Cable Crunch
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
2 reps
100 reps
90%
90%
1B
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2A
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3B
Dip (Weighted)
3
AMRAP
RPE 10
3C
Cable Crunch
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
2 reps
97%
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Arnold Press
3
10 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Russian Twist
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
2 reps
2 reps
95%
100%
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Arnold Press
3
10 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Russian Twist
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
90%
1B
Lat Pulldown
3
10 reps
RPE 8
2A
Arnold Press
3
10 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Russian Twist
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
85%
1B
Lat Pulldown
4
10 reps
RPE 8
2A
Arnold Press
3
10 reps
RPE 8
2B
Push Up
3
AMRAP
RPE 10
3A
Dip (Weighted)
3
15 reps
RPE 10
3B
Hammer Curl
3
15 reps
RPE 10
4A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4B
Russian Twist
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2A
Kettlebell Swing
3
20 reps
RPE 8
2B
Snatch (Kettlebell)
3
12 reps
RPE 8
3A
Leg Extension
3
15 reps
RPE 8
3B
Lying Leg Curl
3
15 reps
RPE 8
4
Turkish Get Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
79%
2A
Kettlebell Swing
4
25 reps
RPE 8
2B
Snatch (Kettlebell)
4
15 reps
RPE 8
3A
Leg Extension
3
15 reps
RPE 8
3B
Lying Leg Curl
3
15 reps
RPE 8
4
Turkish Get Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2A
Kettlebell Swing
4
25 reps
RPE 8
2B
Snatch (Kettlebell)
4
20 reps
RPE 8
3A
Leg Extension
3
15 reps
RPE 8
3B
Lying Leg Curl
3
15 reps
RPE 8
4
Turkish Get Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
80%
2A
Kettlebell Swing
4
25 reps
RPE 8
2B
Snatch (Kettlebell)
4
20 reps
RPE 8
3A
Leg Extension
3
15 reps
RPE 8
3B
Lying Leg Curl
3
15 reps
RPE 8
4
Turkish Get Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
88%
2A
Kettlebell Swing
3
20 reps
RPE 8
2B
Snatch (Kettlebell)
3
12 reps
RPE 8
3A
Med Ball Slam
3
15 reps
RPE 8
3B
Burpee
3
15 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Lying Leg Curl
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2A
Kettlebell Swing
3
25 reps
RPE 8
2B
Snatch (Kettlebell)
3
20 reps
RPE 8
3A
Med Ball Slam
3
20 reps
RPE 8
3B
Burpee
3
20 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Lying Leg Curl
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
94%
2A
Kettlebell Swing
3
25 reps
RPE 8
2B
Snatch (Kettlebell)
3
20 reps
RPE 8
3A
Med Ball Slam
3
20 reps
RPE 8
3B
Burpee
3
20 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Lying Leg Curl
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
100 reps
95%
95%
2A
Kettlebell Swing
3
25 reps
RPE 8
2B
Snatch (Kettlebell)
3
20 reps
RPE 8
3A
Med Ball Slam
3
20 reps
RPE 8
3B
Burpee
3
20 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Lying Leg Curl
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2A
Kettlebell Swing
3
20 reps
RPE 8
2B
Kettlebell Sumo High Pull
3
20 reps
RPE 8
3A
Goblet Squat
3
15 reps
RPE 8
3B
Box Jump
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2A
Kettlebell Swing
3
20 reps
RPE 8
2B
Kettlebell Sumo High Pull
3
20 reps
RPE 8
3A
Goblet Squat
3
15 reps
RPE 8
3B
Box Jump
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2A
Kettlebell Swing
2
1
25 reps
28 reps
RPE 8
RPE 8
2B
Kettlebell Sumo High Pull
3
25 reps
RPE 8
3A
Goblet Squat
3
15 reps
RPE 8
3B
Box Jump
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
92%
2A
Kettlebell Swing
4
25 reps
RPE 8
2B
Kettlebell Sumo High Pull
4
25 reps
RPE 8
3A
Goblet Squat
4
25 reps
RPE 8
3B
Box Jump
4
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
6 reps
100 reps
65%
65%
1B
Lat Pulldown
4
15 reps
RPE 8
2A
Overhead Press (Barbell)
7
1
2 reps
100 reps
70%
70%
2B
Face Pull
4
12 reps
RPE 8
3A
Seated Row (Cable)
3
15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
6 reps
100 reps
65%
65%
1B
Lat Pulldown
4
15 reps
RPE 8
2A
Overhead Press (Barbell)
7
1
2 reps
100 reps
75%
75%
2B
Face Pull
4
12 reps
RPE 8
3A
Seated Row (Cable)
3
15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
6 reps
100 reps
70%
70%
1B
Lat Pulldown
4
15 reps
RPE 8
2A
Overhead Press (Barbell)
7
1
2 reps
100 reps
78%
78%
2B
Face Pull
4
15 reps
RPE 8
3A
Seated Row (Cable)
3
15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
6 reps
100 reps
65%
65%
1B
Lat Pulldown
4
15 reps
RPE 8
2A
Overhead Press (Barbell)
1
AMRAP
75%
2B
Face Pull
4
12 reps
RPE 8
3A
Seated Row (Cable)
3
15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
1
4 reps
100 reps
70%
70%
1B
Lat Pulldown
4
12 reps
RPE 8
2A
Overhead Press (Barbell)
3
1
2 reps
100 reps
80%
80%
2B
Seated Row (Cable)
4
12 reps
RPE 8
3A
Hammer Curl
3
15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
1
4 reps
100 reps
72%
72%
1B
Lat Pulldown
4
12 reps
RPE 8
2A
Overhead Press (Barbell)
3
1
2 reps
100 reps
85%
85%
2B
Seated Row (Cable)
4
12 reps
RPE 8
3A
Hammer Curl
3
15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
1
4 reps
100 reps
75%
75%
1B
Lat Pulldown
4
12 reps
RPE 8
2A
Overhead Press (Barbell)
3
1
2 reps
100 reps
90%
90%
2B
Seated Row (Cable)
4
12 reps
RPE 8
3A
Hammer Curl
3
15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
1
4 reps
100 reps
80%
80%
1B
Lat Pulldown
4
12 reps
RPE 8
2A
Overhead Press (Barbell)
3
1
2 reps
100 reps
92%
92%
2B
Seated Row (Cable)
4
12 reps
RPE 8
3A
Hammer Curl
4
15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3 reps
75%
1B
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
2A
Kettlebell Clean & Press
3
15 reps
RPE 8
2B
Turkish Get Up
3
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3 reps
80%
1B
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
2A
Kettlebell Clean & Press
3
20 reps
RPE 8
2B
Turkish Get Up
3
15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3 reps
85%
1B
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
2A
Kettlebell Clean & Press
3
25 reps
RPE 8
2B
Turkish Get Up
3
15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3 reps
90%
1B
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
2A
Kettlebell Clean & Press
3
15 reps
RPE 8
2B
Turkish Get Up
3
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
65%
2A
Goblet Squat
3
15 reps
RPE 8
2B
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Kettlebell Swing
3
25 reps
RPE 8
4A
Box Jump
3
5 reps
RPE 8
4B
Russian Twist
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
70%
2A
Goblet Squat
3
15 reps
RPE 8
2B
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Kettlebell Swing
3
25 reps
RPE 8
4A
Box Jump
3
5 reps
RPE 8
4B
Russian Twist
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2A
Goblet Squat
4
20 reps
RPE 8
2B
Farmer's Walk (Weighted)
4
0.5 mins
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Kettlebell Swing
3
25 reps
RPE 8
4A
Box Jump
3
5 reps
RPE 8
4B
Russian Twist
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
55%
2A
Goblet Squat
4
20 reps
RPE 8
2B
Farmer's Walk (Weighted)
4
0.5 mins
RPE 8
3A
100m Sprint
4
1 mins
RPE 10
3B
Kettlebell Swing
4
25 reps
RPE 8
4A
Box Jump
4
5 reps
RPE 8
4B
Russian Twist
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2A
Goblet Squat
3
15 reps
RPE 8
2B
Turkish Get Up
3
10 reps
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Box Jump
3
5 reps
RPE 8
4
Plank
4
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
75%
2A
Goblet Squat
3
20 reps
RPE 8
2B
Turkish Get Up
3
15 reps
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Box Jump
3
5 reps
RPE 8
4
Plank
4
0.7 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
80%
2A
Goblet Squat
3
20 reps
RPE 8
2B
Turkish Get Up
3
15 reps
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Box Jump
3
5 reps
RPE 8
4
Plank
4
0.7 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
85%
2A
Goblet Squat
4
20 reps
RPE 8
2B
Turkish Get Up
4
15 reps
RPE 8
3A
100m Sprint
3
1 mins
RPE 10
3B
Box Jump
3
5 reps
RPE 8
4
Plank
4
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
80%
2A
200m Sprint
3
1 mins
RPE 10
2B
Burpee
3
15 reps
RPE 8
3A
Leg Extension
3
20 reps
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2A
200m Sprint
4
1 mins
RPE 10
2B
Burpee
4
20 reps
RPE 8
3A
Leg Extension
3
20 reps
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2A
200m Sprint
4
1 mins
RPE 10
2B
Burpee
3
25 reps
RPE 8
3A
Leg Extension
3
20 reps
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
95%
2A
200m Sprint
3
1 mins
RPE 10
2B
Burpee
3
30 reps
RPE 8
3A
Leg Extension
3
20 reps
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
1B
500m Row
3
2 mins
RPE 10
2A
Kettlebell Clean & Press
3
15 reps
RPE 8
2B
Bent Over Row (Kettlebell)
3
15 reps
RPE 8
3A
Med Ball Slam
3
15 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
RPE 8
1B
500m Row
4
2 mins
RPE 10
2A
Kettlebell Clean & Press
3
15 reps
RPE 8
2B
Bent Over Row (Kettlebell)
3
15 reps
RPE 8
3A
Med Ball Slam
3
15 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
RPE 8
1B
500m Row
4
2 mins
RPE 10
2A
Kettlebell Clean & Press
4
15 reps
RPE 8
2B
Bent Over Row (Kettlebell)
4
15 reps
RPE 8
3A
Med Ball Slam
4
15 reps
RPE 8
3B
Push Up
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
10 reps
RPE 8
1B
500m Row
4
2 mins
RPE 10
2A
Kettlebell Clean & Press
4
20 reps
RPE 8
2B
Bent Over Row (Kettlebell)
4
15 reps
RPE 8
3A
Med Ball Slam
4
20 reps
RPE 8
3B
Push Up
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
1B
500m Row
3
2 mins
RPE 10
2A
Kettlebell Halo
3
10 reps
RPE 8
2B
Kettlebell Clean & Press
3
15 reps
RPE 8
3A
Kettlebell Sumo High Pull
3
20 reps
RPE 8
3B
Step-Up (Weighted)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
1B
500m Row
4
2 mins
RPE 10
2A
Kettlebell Halo
3
12 reps
RPE 8
2B
Kettlebell Clean & Press
3
20 reps
RPE 8
3A
Kettlebell Sumo High Pull
3
25 reps
RPE 8
3B
Step-Up (Weighted)
3
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
1B
500m Row
4
2 mins
RPE 10
2A
Kettlebell Halo
3
12 reps
RPE 8
2B
Kettlebell Clean & Press
3
20 reps
RPE 8
3A
Kettlebell Sumo High Pull
3
25 reps
RPE 8
3B
Step-Up (Weighted)
3
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
1B
500m Row
4
2 mins
RPE 10
2A
Kettlebell Halo
3
12 reps
RPE 8
2B
Kettlebell Clean & Press
3
20 reps
RPE 8
3A
Kettlebell Sumo High Pull
3
25 reps
RPE 8
3B
Step-Up (Weighted)
3
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
3 reps
100 reps
75%
75%
1B
500m Row
4
2 mins
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Kettlebell Sumo High Pull
3
15 reps
RPE 8
3B
Step-Up (Weighted)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
3 reps
100 reps
80%
80%
1B
500m Row
4
2 mins
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Kettlebell Sumo High Pull
3
20 reps
RPE 8
3B
Step-Up (Weighted)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
3 reps
100 reps
85%
85%
1B
500m Row
4
2 mins
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Kettlebell Sumo High Pull
3
25 reps
RPE 8
3B
Step-Up (Weighted)
3
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
3 reps
100 reps
90%
90%
1B
500m Row
4
2 mins
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Kettlebell Sumo High Pull
4
20 reps
RPE 8
3B
Step-Up (Weighted)
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
75%
80%
1B
Lat Pulldown
3 Sets
15 Reps
@8
2A
Arnold Press
2 Sets
15 Reps
@8
2B
Push Up
2 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
15 Reps
@10
3B
Hammer Curl
3 Sets
15 Reps
@10
4A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2A
Kettlebell Swing
3 Sets
20 Reps
@8
2B
Snatch (Kettlebell)
3 Sets
12 Reps
@8
3A
Leg Extension
3 Sets
15 Reps
@8
3B
Lying Leg Curl
3 Sets
15 Reps
@8
4
Turkish Get Up
2 Sets
10 Reps
@8
Day 3
1A
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
100 Reps
65%
65%
1B
Lat Pulldown
4 Sets
15 Reps
@8
2A
Overhead Press (Barbell)
7 Sets
1 Set
2 Reps
100 Reps
70%
70%
2B
Face Pull
4 Sets
12 Reps
@8
3A
Seated Row (Cable)
3 Sets
15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
4 Reps
65%
2A
Goblet Squat
3 Sets
15 Reps
@8
2B
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@8
3A
100m Sprint
3 Sets
1 mins
@10
3B
Kettlebell Swing
3 Sets
25 Reps
@8
4A
Box Jump
3 Sets
5 Reps
@8
4B
Russian Twist
3 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
1B
500m Row
3 Sets
2 mins
@10
2A
Kettlebell Clean & Press
3 Sets
15 Reps
@8
2B
Bent Over Row (Kettlebell)
3 Sets
15 Reps
@8
3A
Med Ball Slam
3 Sets
15 Reps
@8
3B
Push Up
3 Sets
AMRAP
@8