Program Description
5/3/1 strength training base with bodybuilding style accessories. 6 weeks on with 1 week of deload. Set training max at 85% of actual max. Increase training max for upper body by five pounds and lower body by 10 pounds every time you hit 8 or more reps on the 1+ set.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length14 weeks
- Time Per Workout70 minutes
- CreatedApr 16, 2025 12:27
- Last EditedMay 06, 2025 06:09
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7-9
4A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-9
4B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 7-9
6
Preacher Curl Machine
4
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-20 reps
RPE 6-8
2A
Seated Military Press (smith Machine)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Shoulder Press (Machine)
4
12 reps
RPE 7-9
4A
Front Raise
4
12 reps
RPE 7-9
4B
Upright Row (Barbell)
4
12 reps
RPE 7-9
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 7-9
6
21s (EZ Bar)
4
21 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Good Morning
4
10 reps
RPE 7-9
4
Barbell Row (smith Machine)
4
12 reps
RPE 7-9
5
Underhand Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Deadlift (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-9
4
Single Arm Row (Dumbbell)
4
12 reps
RPE 7-9
5
Behind-the-Neck Lat Pulldown
4
10 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Dip (Weighted)
4
10 reps
RPE 7-9
4
Incline Chest Fly (Dumbbell)
4
12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
4
20 reps
RPE 7-9
6
French Press
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
20 reps
RPE 6-8
2A
Bench Press (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 8-10
3
Seated Dip (Machine)
4
10 reps
RPE 7-9
4
Pec Deck (Machine)
4
12 reps
RPE 7-9
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-9
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Leg Press
5
15 reps
RPE 7-9
4
Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
5+ reps
5+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
70%
80%
90%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
5+ reps
3+ reps
1+ reps
75%
85%
95%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monster Walks (hip Circle)
1
3
10 reps
5 reps
RPE 6-8
RPE 6-8
1B
Box Jump
4
5 reps
RPE 7-9
2A
Squat (Barbell)
1
1
1
3+ reps
3+ reps
3+ reps
65%
75%
85%
2B
Chin-Up (Bodyweight)
5
AMRAP
RPE 6-8
3
Goblet Squat
5
15 reps
RPE 7-9
4
Lying Leg Curl
5
15 reps
RPE 7-9
5
Leg Extension
4
12 reps
RPE 7-9
6
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
Week 1
1 / 14 Weeks
Day 1
1
Face Pull4 Sets
10-20 Reps
@6-8
2A
Seated Military Press (smith Machine)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@8-10
3
Standing Shoulder Press (Dumbbell)4 Sets
12 Reps
@7-9
4A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7-9
4B
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
@7-9
5
Bicep Curl (Barbell)4 Sets
12 Reps
@7-9
6
Preacher Curl Machine4 Sets
10 Reps
@7-9
Day 2
1A
Monster Walks (hip Circle)1 Set
3 Sets
10 Reps
5 Reps
@6-8
@6-8
1B
Box Jump4 Sets
5 Reps
@7-9
2A
Deadlift (Barbell)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@6-8
3
Good Morning4 Sets
10 Reps
@7-9
4
Barbell Row (smith Machine)4 Sets
12 Reps
@7-9
5
Underhand Lat Pulldown4 Sets
10 Reps
@7-9
6
Leg Raise (Captain's Chair)4 Sets
AMRAP
@9
Day 3
1
Rear Delt Fly (Machine)4 Sets
20 Reps
@6-8
2A
Bench Press (Barbell)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@8-10
3
Dip (Weighted)4 Sets
10 Reps
@7-9
4
Incline Chest Fly (Dumbbell)4 Sets
12 Reps
@7-9
5
Tricep Pushdown (Cable)4 Sets
20 Reps
@7-9
6
French Press3 Sets
10 Reps
@7-9
Day 4
1A
Monster Walks (hip Circle)1 Set
3 Sets
10 Reps
5 Reps
@6-8
@6-8
1B
Box Jump4 Sets
5 Reps
@7-9
2A
Squat (Barbell)1 Set
1 Set
1 Set
5+ Reps
5+ Reps
5+ Reps
65%
75%
85%
2B
Chin-Up (Bodyweight)5 Sets
AMRAP
@6-8
3
Leg Press5 Sets
15 Reps
@7-9
4
Leg Curl5 Sets
15 Reps
@7-9
5
Leg Extension4 Sets
12 Reps
@7-9
6
Leg Raise (Captain's Chair)4 Sets
AMRAP
@9