Program Description
Simple routine focused on big movements
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout30 minutes
- CreatedOct 28, 2024 08:03
- Last EditedNov 20, 2024 05:06
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Pull-Up (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
50%
70%
80%
3
Dip (Bodyweight)
4
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
2
Overhead Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
2
Bench Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
3
Dip (Bodyweight)4 Sets
AMRAP
-
Day 3
1
Squat (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
2
Overhead Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
Day 5
1
Squat (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
2
Overhead Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
2
Bench Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
3
Dip (Bodyweight)4 Sets
AMRAP
-
Day 6
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
2
Bench Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
50%
70%
80%
3
Dip (Bodyweight)4 Sets
AMRAP
-