logo
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
May 07, 2024 10:17
down_app
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
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
78%
83%
1B
Lat Pulldown
3 Sets
15 Reps
@8
2A
Arnold Press
3 Sets
15 Reps
@8
2B
Push Up
3 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
79%
2A
Kettlebell Swing
4 Sets
25 Reps
@8
2B
Snatch (Kettlebell)
4 Sets
15 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
75%
75%
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
70%
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)
4 Sets
10 Reps
@8
1B
500m Row
4 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
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
80%
85%
1B
Lat Pulldown
3 Sets
15 Reps
@8
2A
Arnold Press
3 Sets
15 Reps
@8
2B
Push Up
3 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
83%
2A
Kettlebell Swing
4 Sets
25 Reps
@8
2B
Snatch (Kettlebell)
4 Sets
20 Reps
@8
3A
Leg Extension
3 Sets
15 Reps
@8
3B
Lying Leg Curl
3 Sets
15 Reps
@8
4
Turkish Get Up
3 Sets
10 Reps
@8
Day 3
1A
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
100 Reps
70%
70%
1B
Lat Pulldown
4 Sets
15 Reps
@8
2A
Overhead Press (Barbell)
7 Sets
1 Set
2 Reps
100 Reps
78%
78%
2B
Face Pull
4 Sets
15 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
75%
2A
Goblet Squat
4 Sets
20 Reps
@8
2B
Farmer's Walk (Weighted)
4 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)
4 Sets
10 Reps
@8
1B
500m Row
4 Sets
2 mins
@10
2A
Kettlebell Clean & Press
4 Sets
15 Reps
@8
2B
Bent Over Row (Kettlebell)
4 Sets
15 Reps
@8
3A
Med Ball Slam
4 Sets
15 Reps
@8
3B
Push Up
4 Sets
AMRAP
@8
Day 1
1A
Bench Press (Barbell)
3 Sets
3 Reps
75%
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)
1 Set
5 Reps
80%
2A
Kettlebell Swing
4 Sets
25 Reps
@8
2B
Snatch (Kettlebell)
4 Sets
20 Reps
@8
3A
Leg Extension
3 Sets
15 Reps
@8
3B
Lying Leg Curl
3 Sets
15 Reps
@8
4
Turkish Get Up
3 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)
1 Set
AMRAP
75%
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)
3 Sets
3 Reps
55%
2A
Goblet Squat
4 Sets
20 Reps
@8
2B
Farmer's Walk (Weighted)
4 Sets
0.5 mins
@8
3A
100m Sprint
4 Sets
1 mins
@10
3B
Kettlebell Swing
4 Sets
25 Reps
@8
4A
Box Jump
4 Sets
5 Reps
@8
4B
Russian Twist
4 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
1B
500m Row
4 Sets
2 mins
@10
2A
Kettlebell Clean & Press
4 Sets
20 Reps
@8
2B
Bent Over Row (Kettlebell)
4 Sets
15 Reps
@8
3A
Med Ball Slam
4 Sets
20 Reps
@8
3B
Push Up
4 Sets
AMRAP
@8
Day 1
1A
Bench Press (Barbell)
3 Sets
3 Reps
87%
1B
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8
2A
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3B
Dip (Weighted)
3 Sets
AMRAP
@10
3C
Cable Crunch
3 Sets
25 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
3 Reps
88%
2A
Kettlebell Swing
3 Sets
20 Reps
@8
2B
Snatch (Kettlebell)
3 Sets
12 Reps
@8
3A
Med Ball Slam
3 Sets
15 Reps
@8
3B
Burpee
3 Sets
15 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 3
1A
Bench Press (Barbell)
5 Sets
1 Set
4 Reps
100 Reps
70%
70%
1B
Lat Pulldown
4 Sets
12 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
80%
80%
2B
Seated Row (Cable)
4 Sets
12 Reps
@8
3A
Hammer Curl
3 Sets
15 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
70%
2A
Goblet Squat
3 Sets
15 Reps
@8
2B
Turkish Get Up
3 Sets
10 Reps
@8
3A
100m Sprint
3 Sets
1 mins
@10
3B
Box Jump
3 Sets
5 Reps
@8
4
Plank
4 Sets
0.5 mins
@8
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
1B
500m Row
3 Sets
2 mins
@10
2A
Kettlebell Halo
3 Sets
10 Reps
@8
2B
Kettlebell Clean & Press
3 Sets
15 Reps
@8
3A
Kettlebell Sumo High Pull
3 Sets
20 Reps
@8
3B
Step-Up (Weighted)
3 Sets
20 Reps
@8
Day 1
1A
Bench Press (Barbell)
4 Sets
2 Reps
94%
1B
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
2A
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3B
Dip (Weighted)
3 Sets
AMRAP
@10
3C
Cable Crunch
3 Sets
25 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
92%
2A
Kettlebell Swing
3 Sets
25 Reps
@8
2B
Snatch (Kettlebell)
3 Sets
20 Reps
@8
3A
Med Ball Slam
3 Sets
20 Reps
@8
3B
Burpee
3 Sets
20 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 3
1A
Bench Press (Barbell)
5 Sets
1 Set
4 Reps
100 Reps
72%
72%
1B
Lat Pulldown
4 Sets
12 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
85%
85%
2B
Seated Row (Cable)
4 Sets
12 Reps
@8
3A
Hammer Curl
3 Sets
15 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
75%
2A
Goblet Squat
3 Sets
20 Reps
@8
2B
Turkish Get Up
3 Sets
15 Reps
@8
3A
100m Sprint
3 Sets
1 mins
@10
3B
Box Jump
3 Sets
5 Reps
@8
4
Plank
4 Sets
0.7 mins
@8
Day 5
1A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
1B
500m Row
4 Sets
2 mins
@10
2A
Kettlebell Halo
3 Sets
12 Reps
@8
2B
Kettlebell Clean & Press
3 Sets
20 Reps
@8
3A
Kettlebell Sumo High Pull
3 Sets
25 Reps
@8
3B
Step-Up (Weighted)
3 Sets
25 Reps
@8
Day 1
1A
Bench Press (Barbell)
4 Sets
2 Reps
96%
1B
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
2A
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3B
Dip (Weighted)
3 Sets
AMRAP
@10
3C
Cable Crunch
3 Sets
25 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
94%
2A
Kettlebell Swing
3 Sets
25 Reps
@8
2B
Snatch (Kettlebell)
3 Sets
20 Reps
@8
3A
Med Ball Slam
3 Sets
20 Reps
@8
3B
Burpee
3 Sets
20 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 3
1A
Bench Press (Barbell)
5 Sets
1 Set
4 Reps
100 Reps
75%
75%
1B
Lat Pulldown
4 Sets
12 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
90%
90%
2B
Seated Row (Cable)
4 Sets
12 Reps
@8
3A
Hammer Curl
3 Sets
15 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
80%
2A
Goblet Squat
3 Sets
20 Reps
@8
2B
Turkish Get Up
3 Sets
15 Reps
@8
3A
100m Sprint
3 Sets
1 mins
@10
3B
Box Jump
3 Sets
5 Reps
@8
4
Plank
4 Sets
0.7 mins
@8
Day 5
1A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
1B
500m Row
4 Sets
2 mins
@10
2A
Kettlebell Halo
3 Sets
12 Reps
@8
2B
Kettlebell Clean & Press
3 Sets
20 Reps
@8
3A
Kettlebell Sumo High Pull
3 Sets
25 Reps
@8
3B
Step-Up (Weighted)
3 Sets
25 Reps
@8
Day 5
1A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
1B
500m Row
4 Sets
2 mins
@10
2A
Kettlebell Halo
3 Sets
12 Reps
@8
2B
Kettlebell Clean & Press
3 Sets
20 Reps
@8
3A
Kettlebell Sumo High Pull
3 Sets
25 Reps
@8
3B
Step-Up (Weighted)
3 Sets
25 Reps
@8
Day 1
1A
Bench Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
90%
90%
1B
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
2A
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3B
Dip (Weighted)
3 Sets
AMRAP
@10
3C
Cable Crunch
3 Sets
25 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
1 Set
3 Reps
100 Reps
95%
95%
2A
Kettlebell Swing
3 Sets
25 Reps
@8
2B
Snatch (Kettlebell)
3 Sets
20 Reps
@8
3A
Med Ball Slam
3 Sets
20 Reps
@8
3B
Burpee
3 Sets
20 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 3
1A
Bench Press (Barbell)
5 Sets
1 Set
4 Reps
100 Reps
80%
80%
1B
Lat Pulldown
4 Sets
12 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
1 Set
2 Reps
100 Reps
92%
92%
2B
Seated Row (Cable)
4 Sets
12 Reps
@8
3A
Hammer Curl
4 Sets
15 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
85%
2A
Goblet Squat
4 Sets
20 Reps
@8
2B
Turkish Get Up
4 Sets
15 Reps
@8
3A
100m Sprint
3 Sets
1 mins
@10
3B
Box Jump
3 Sets
5 Reps
@8
4
Plank
4 Sets
1 mins
@8
Day 1
1A
Bench Press (Barbell)
3 Sets
2 Reps
97%
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Arnold Press
3 Sets
10 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
15 Reps
@10
3B
Hammer Curl
3 Sets
15 Reps
@10
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Russian Twist
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
80%
2A
Kettlebell Swing
3 Sets
20 Reps
@8
2B
Kettlebell Sumo High Pull
3 Sets
20 Reps
@8
3A
Goblet Squat
3 Sets
15 Reps
@8
3B
Box Jump
3 Sets
5 Reps
@8
Day 3
1A
Overhead Press (Barbell)
3 Sets
3 Reps
75%
1B
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
2A
Kettlebell Clean & Press
3 Sets
15 Reps
@8
2B
Turkish Get Up
3 Sets
12 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
4A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
80%
2A
200m Sprint
3 Sets
1 mins
@10
2B
Burpee
3 Sets
15 Reps
@8
3A
Leg Extension
3 Sets
20 Reps
@8
3B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 5
1A
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
100 Reps
75%
75%
1B
500m Row
4 Sets
2 mins
@10
2A
Dip (Weighted)
3 Sets
AMRAP
@10
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Kettlebell Sumo High Pull
3 Sets
15 Reps
@8
3B
Step-Up (Weighted)
3 Sets
15 Reps
@8
Day 1
1A
Bench Press (Barbell)
2 Sets
1 Set
2 Reps
2 Reps
95%
100%
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Arnold Press
3 Sets
10 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
15 Reps
@10
3B
Hammer Curl
3 Sets
15 Reps
@10
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Russian Twist
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
85%
2A
Kettlebell Swing
3 Sets
20 Reps
@8
2B
Kettlebell Sumo High Pull
3 Sets
20 Reps
@8
3A
Goblet Squat
3 Sets
15 Reps
@8
3B
Box Jump
3 Sets
5 Reps
@8
Day 3
1A
Overhead Press (Barbell)
3 Sets
3 Reps
80%
1B
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
2A
Kettlebell Clean & Press
3 Sets
20 Reps
@8
2B
Turkish Get Up
3 Sets
15 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
4A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
85%
2A
200m Sprint
4 Sets
1 mins
@10
2B
Burpee
4 Sets
20 Reps
@8
3A
Leg Extension
3 Sets
20 Reps
@8
3B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 5
1A
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
100 Reps
80%
80%
1B
500m Row
4 Sets
2 mins
@10
2A
Dip (Weighted)
3 Sets
AMRAP
@10
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Kettlebell Sumo High Pull
3 Sets
20 Reps
@8
3B
Step-Up (Weighted)
3 Sets
20 Reps
@8
Day 1
1A
Bench Press (Barbell)
3 Sets
3 Reps
90%
1B
Lat Pulldown
3 Sets
10 Reps
@8
2A
Arnold Press
3 Sets
10 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
15 Reps
@10
3B
Hammer Curl
3 Sets
15 Reps
@10
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Russian Twist
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
85%
2A
Kettlebell Swing
2 Sets
1 Set
25 Reps
28 Reps
@8
@8
2B
Kettlebell Sumo High Pull
3 Sets
25 Reps
@8
3A
Goblet Squat
3 Sets
15 Reps
@8
3B
Box Jump
3 Sets
5 Reps
@8
Day 3
1A
Overhead Press (Barbell)
3 Sets
3 Reps
85%
1B
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
2A
Kettlebell Clean & Press
3 Sets
25 Reps
@8
2B
Turkish Get Up
3 Sets
15 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
4A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
90%
2A
200m Sprint
4 Sets
1 mins
@10
2B
Burpee
3 Sets
25 Reps
@8
3A
Leg Extension
3 Sets
20 Reps
@8
3B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 5
1A
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
100 Reps
85%
85%
1B
500m Row
4 Sets
2 mins
@10
2A
Dip (Weighted)
3 Sets
AMRAP
@10
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Kettlebell Sumo High Pull
3 Sets
25 Reps
@8
3B
Step-Up (Weighted)
3 Sets
25 Reps
@8
Day 1
1A
Bench Press (Barbell)
4 Sets
5 Reps
85%
1B
Lat Pulldown
4 Sets
10 Reps
@8
2A
Arnold Press
3 Sets
10 Reps
@8
2B
Push Up
3 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
15 Reps
@10
3B
Hammer Curl
3 Sets
15 Reps
@10
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Russian Twist
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
92%
2A
Kettlebell Swing
4 Sets
25 Reps
@8
2B
Kettlebell Sumo High Pull
4 Sets
25 Reps
@8
3A
Goblet Squat
4 Sets
25 Reps
@8
3B
Box Jump
4 Sets
5 Reps
@8
Day 3
1A
Overhead Press (Barbell)
3 Sets
3 Reps
90%
1B
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
2A
Kettlebell Clean & Press
3 Sets
15 Reps
@8
2B
Turkish Get Up
3 Sets
12 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
4A
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
95%
2A
200m Sprint
3 Sets
1 mins
@10
2B
Burpee
3 Sets
30 Reps
@8
3A
Leg Extension
3 Sets
20 Reps
@8
3B
Lying Leg Curl
3 Sets
20 Reps
@8
Day 5
1A
Bench Press (Barbell)
3 Sets
1 Set
3 Reps
100 Reps
90%
90%
1B
500m Row
4 Sets
2 mins
@10
2A
Dip (Weighted)
3 Sets
AMRAP
@10
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Kettlebell Sumo High Pull
4 Sets
20 Reps
@8
3B
Step-Up (Weighted)
4 Sets
20 Reps
@8