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BoostcampPNG

Simple 5

by Apolo C.

Program Description

Simple routine focused on big movements

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 28, 2024 08:03
  • Last Edited
    Nov 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.
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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
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
-