Program Description
Get the roosters strong as hell
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 02, 2024 08:16
- Last EditedMay 07, 2024 10:17
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 Pulldown3 Sets
15 Reps
@8
2A
Arnold Press2 Sets
15 Reps
@8
2B
Push Up2 Sets
AMRAP
@10
3A
Dip (Weighted)3 Sets
15 Reps
@10
3B
Hammer Curl3 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 Swing3 Sets
20 Reps
@8
2B
Snatch (Kettlebell)3 Sets
12 Reps
@8
3A
Leg Extension3 Sets
15 Reps
@8
3B
Lying Leg Curl3 Sets
15 Reps
@8
4
Turkish Get Up2 Sets
10 Reps
@8
Day 3
1A
Bench Press (Barbell)3 Sets
1 Set
6 Reps
100 Reps
65%
65%
1B
Lat Pulldown4 Sets
15 Reps
@8
2A
Overhead Press (Barbell)7 Sets
1 Set
2 Reps
100 Reps
70%
70%
2B
Face Pull4 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 Squat3 Sets
15 Reps
@8
2B
Farmer's Walk (Weighted)3 Sets
0.5 mins
@8
3A
100m Sprint3 Sets
1 mins
@10
3B
Kettlebell Swing3 Sets
25 Reps
@8
4A
Box Jump3 Sets
5 Reps
@8
4B
Russian Twist3 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)3 Sets
10 Reps
@8
1B
500m Row3 Sets
2 mins
@10
2A
Kettlebell Clean & Press3 Sets
15 Reps
@8
2B
Bent Over Row (Kettlebell)3 Sets
15 Reps
@8
3A
Med Ball Slam3 Sets
15 Reps
@8
3B
Push Up3 Sets
AMRAP
@8