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MNS PowerPlan 16:2 — Delaune Training System

by Jason S.
8 athletes joined

Program Description

Ce programme est une planification complète sur 16 semaines destinée aux pratiquants avancés recherchant à développer à la fois leur force maximale et leur masse musculaire de manière structurée, dense et progressive. Ce plan repose sur une alternance quotidienne de deux séances : 1h le matin : travail axé force et techniques fondamentales (squat, développé couché, soulevé de terre, overhead press) 1h30 le soir : accent sur l’hypertrophie, le volume, les supersets, les tempos lents et le travail d’isolation. 🔁 Répartition Hebdomadaire Lundi : Jambes (Squat focus) Mardi : Pecs + Biceps Mercredi : Jambes (Front Squat & travail unilatéral) Jeudi : Dos + Épaules + Triceps (avec Deadlift) Vendredi : Jambes (Hip Thrust) + Pectoraux Samedi : Haut du corps complet (Push/Pull/Bras) Tous les groupes musculaires sont stimulés au moins 2 à 3 fois/semaine. ⚙️ Structure des séances Matin : travail en % de 1RM, séries lourdes (3-6 reps), repos longs, focus sur le système nerveux. Soir : 4 à 6 exercices, supersets; temps sous tension (TUT), reps modérées à longues, focus congestion, travail accessoire et core training. Les principaux mouvements de force sont planifiés avec progression linéaire, intensification progressive et variations secondaires (ex : front squat, incline bench, romanian deadlift…) ✅ Éléments clés Tempo contrôlé pour optimiser la tension mécanique et réduire les risques de compensation. Présence de mouvements fondamentaux : tractions, dips, overhead press, hip thrust, rowings, curls. Aucun travail des mollets (choix volontaire), mais intégration de leg extension et fentes variées. Séances hebdomadaires de travail cardio non incluse (HIIT, endurance et récupération active). Travail régulier des abdominaux via sit-ups, planches, gainages, relevés de jambes suspendus… 📈 Objectif L’objectif est une recomposition corporelle avancée : prise de masse sèche avec maintien ou amélioration de la performance sur les grands lifts. L’alternance force/hypertrophie permet de maximiser la réponse neuromusculaire tout en assurant un développement musculaire complet. 🔒 Conditions idéales Accès à une salle de musculation bien équipée, un home gym pour le travail accessoire si besoin, ergomètres, piscine... Niveau avancé requis (technique et capacité à gérer du volume/charge). Plan adapté à un rythme de 6 jours/semaine, 2 séances par jour.

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 20, 2025 09:40
  • Last Edited
    Jul 29, 2025 01:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
High Bar Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
65%
70%
2
Tempo Squat (Barbell)
3
5 reps
75%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
8 reps
70%
2
Squat (Smith Machine)
3
10 reps
50%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
70%
2
Squat (Smith Machine)
3
10 reps
50%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
75%
2
Squat (Smith Machine)
3
10 reps
52.5%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
80%
2
Squat (Smith Machine)
3
10 reps
52.5%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
12 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
80%
2
Squat (Smith Machine)
3
10 reps
55%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
12 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
85%
2
Squat (Smith Machine)
3
10 reps
57.5%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5A
Hip Thrust (Barbell)
4
12 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
85%
2
Squat (Paused)
2
8 reps
60%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
85%
2
Squat (Paused)
2
8 reps
60%
3A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
90%
2
Squat (Paused)
2
6 reps
62.5%
3A
Leg Extension
2
1
12 reps
10 reps
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
85%
2
Squat (Paused)
2
6 reps
62.5%
3A
Leg Extension
2
1
12 reps
10 reps
RPE 7
RPE 8
3B
Lying Leg Curl
3
20 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Thrust (Barbell)
4
10 reps
RPE 8
5B
Sumo Squat
4
15-20 reps
RPE 7
6A
Sit Up
3
20 reps
-
6B
Bicycle Crunch
3
15 reps
-
6C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
90%
2
Tempo Squat (Barbell)
2
6 reps
62.5%
3A
Leg Extension
3
20 reps
RPE 7-8
3B
Lying Leg Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Thruster (Barbell)
3
6 reps
50%
5
Leg Press
4
12 reps
RPE 8
6A
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6B
Sumo Squat
4
15-20 reps
RPE 7
7A
Sit Up
3
20 reps
-
7B
Bicycle Crunch
3
15 reps
-
7C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
3 reps
90%
2
Tempo Squat (Barbell)
2
5 reps
65%
3A
Leg Extension
3
20 reps
RPE 7-8
3B
Lying Leg Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Thruster (Barbell)
3
6 reps
50%
5
Leg Press
4
12 reps
RPE 8
6A
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6B
Sumo Squat
4
15-20 reps
RPE 7
7A
Sit Up
3
20 reps
-
7B
Bicycle Crunch
3
15 reps
-
7C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
2 reps
92.5%
2
Tempo Squat (Barbell)
2
5 reps
65%
3A
Leg Extension
3
20 reps
RPE 7-8
3B
Lying Leg Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Thruster (Barbell)
3
5 reps
52.5%
5
Leg Press
4
15 reps
RPE 8
6A
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6B
Sumo Squat
4
15-20 reps
RPE 7
7A
Sit Up
3
20 reps
-
7B
Bicycle Crunch
3
15 reps
-
7C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
7
1 reps
95%
2
Tempo Squat (Barbell)
2
5 reps
65%
3A
Leg Extension
3
20 reps
RPE 7-8
3B
Lying Leg Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Thruster (Barbell)
3
4 reps
55%
5
Leg Press
4
15 reps
RPE 8
6A
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6B
Sumo Squat
4
15-20 reps
RPE 7
7A
Sit Up
3
20 reps
-
7B
Bicycle Crunch
3
15 reps
-
7C
V-Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92.5%
95%
100%
97.5%
2
Tempo Squat (Barbell)
1
1
4 reps
3 reps
67.5%
70%
3A
Leg Extension
3
20 reps
RPE 7-8
3B
Lying Leg Curl
1
1
1
12-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Thruster (Barbell)
1
1
1
4 reps
3 reps
2 reps
55%
57.5%
60%
5
Leg Press
4
20 reps
RPE 8
6A
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6B
Sumo Squat
4
15-20 reps
RPE 7
7A
Sit Up
3
20 reps
-
7B
Bicycle Crunch
3
15 reps
-
7C
V-Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
60%
65%
70%
2
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
75%
78%
80%
3A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
3B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4A
Incline Bench Press (Barbell)
4
8-12 reps
55%
4B
Chest Fly (Cable)
4
15 reps
RPE 5
5A
Dip (Bodyweight)
3
8 reps
-
5B
Decline Push Up
3
AMRAP
-
6A
Plank (Weighted)
2
-1 mins
RPE 8
6B
Mountain Climber
2
-1 mins
RPE 8
6C
Side Plank with Reach Through
2
-1 mins
RPE 8
6D
Side Plank with Reach Through
2
-1 mins
RPE 8
6E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Spoto Press
1
1
1
5 reps
4 reps
3 reps
75%
77.5%
80%
3
Bench Press (Barbell)
1
AMRAP
60%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
8-12 reps
60%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Spoto Press
1
1
1
6 reps
5 reps
4 reps
75%
77.5%
80%
3
Bench Press (Barbell)
1
AMRAP
60%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
8-12 reps
60%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Spoto Press
1
1
1
5 reps
4 reps
3 reps
77.5%
80%
82.5%
3
Bench Press (Barbell)
1
AMRAP
60%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
8-12 reps
60%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Spoto Press
1
1
1
6 reps
5 reps
4 reps
77.5%
80%
82.5%
3
Bench Press (Barbell)
1
AMRAP
62.5%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
8-12 reps
62.5%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Spoto Press
1
1
1
5 reps
4 reps
3 reps
80%
82.5%
85%
3
Bench Press (Barbell)
1
AMRAP
62.5%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
8-12 reps
62.5%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
85%
2
Spoto Press
1
1
1
6 reps
5 reps
4 reps
80%
82.5%
85%
3
Bench Press (Barbell)
1
AMRAP
62.5%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
8-12 reps
62.5%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Bench Press (Paused)
1
1
1
6 reps
4 reps
2 reps
80%
82.5%
85%
3
Bench Press (Barbell)
1
AMRAP
65%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
6-10 reps
65%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bench Press (Paused)
1
1
1
6 reps
4 reps
2 reps
80%
82.5%
85%
3
Bench Press (Barbell)
1
AMRAP
65%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
6-10 reps
65%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bench Press (Paused)
1
1
1
6 reps
4 reps
2 reps
82.5%
85%
87.5%
3
Bench Press (Barbell)
1
AMRAP
65%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
6-10 reps
65%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Paused)
1
1
1
6 reps
4 reps
2 reps
82.5%
85%
87.5%
3
Bench Press (Barbell)
1
AMRAP
70%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
4
6-10 reps
65%
5B
Chest Fly (Cable)
4
15 reps
RPE 5
6A
Dip (Bodyweight)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Tempo Bench Press
2
3 reps
82.5%
3
Floor Press (Barbell)
1
AMRAP
70%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
2
2
4-8 reps
4-8 reps
65%
70%
5B
Pec Deck (Machine)
4
15 reps
RPE 5
6A
Dip (Weighted)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
90%
2
Tempo Bench Press
2
3 reps
82.5%
3
Floor Press (Barbell)
1
AMRAP
70%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
2
2
4-8 reps
4-8 reps
65%
70%
5B
Pec Deck (Machine)
4
15 reps
RPE 5
6A
Dip (Weighted)
3
8 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
92.5%
2
Tempo Bench Press
2
2 reps
85%
3
Floor Press (Barbell)
1
AMRAP
72.5%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
2
2
4-8 reps
4-8 reps
67.5%
72.5%
5B
Pec Deck (Machine)
4
15 reps
RPE 5
6A
Dip (Weighted)
3
10 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
1 reps
95%
2
Tempo Bench Press
2
2 reps
85%
3
Floor Press (Barbell)
1
AMRAP
72.5%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
2
2
4-8 reps
4-8 reps
67.5%
72.5%
5B
Pec Deck (Machine)
4
15 reps
RPE 5
6A
Dip (Weighted)
3
10 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
90%
95%
100%
92.5%
2
Tempo Bench Press
2
1 reps
87.5%
3
Floor Press (Barbell)
1
AMRAP
75%
4A
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Barbell)
2
2
4-8 reps
4-8 reps
70%
75%
5B
Pec Deck (Machine)
4
15 reps
RPE 5
6A
Dip (Weighted)
3
12 reps
-
6B
Decline Push Up
3
AMRAP
-
7A
Plank (Weighted)
2
-1 mins
RPE 8
7B
Mountain Climber
2
-1 mins
RPE 8
7C
Side Plank with Reach Through
2
-1 mins
RPE 8
7D
Side Plank with Reach Through
2
-1 mins
RPE 8
7E
Rotating Plank
1
-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
60%
2A
Romanian Deadlift (Barbell)
4
10 reps
40%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
65%
2A
Romanian Deadlift (Barbell)
4
10 reps
40%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
70%
2A
Romanian Deadlift (Barbell)
4
10 reps
40%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
70%
2A
Romanian Deadlift (Barbell)
4
10 reps
42.5%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
75%
2A
Romanian Deadlift (Barbell)
4
10 reps
42.5%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
80%
2A
Romanian Deadlift (Barbell)
4
12 reps
42.5%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
80%
2A
Romanian Deadlift (Barbell)
4
12 reps
42.5%
2B
Single Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Reverse Lunge (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Press
3
12 reps
RPE 6-7
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
85%
2A
Romanian Deadlift (Barbell)
4
12 reps
45%
2B
Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Push Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
85%
2A
Romanian Deadlift (Barbell)
4
12 reps
45%
2B
Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Push Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
85%
2A
Romanian Deadlift (Barbell)
4
12 reps
45%
2B
Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Push Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
90%
2A
Romanian Deadlift (Barbell)
4
10 reps
50%
2B
Leg Press
2
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Push Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
90%
2A
Romanian Deadlift (Barbell)
4
12 reps
50%
2B
Split Squat (Smith Machine)
2
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Overhead Squat
3
6 reps
RPE 5
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Clean And Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
85%
2A
Romanian Deadlift (Barbell)
4
12 reps
50%
2B
Split Squat (Smith Machine)
2
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Overhead Squat
3
6 reps
RPE 5
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Clean And Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
90%
2A
Romanian Deadlift (Barbell)
4
10 reps
52.5%
2B
Split Squat (Smith Machine)
2
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Overhead Squat
3
5 reps
RPE 5
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Clean And Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
90%
2A
Romanian Deadlift (Barbell)
4
10 reps
52.5%
2B
Split Squat (Smith Machine)
2
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Overhead Squat
3
5 reps
RPE 5
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Clean And Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
90%
2A
Romanian Deadlift (Barbell)
4
12 reps
52.5%
2B
Split Squat (Smith Machine)
2
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Overhead Squat
3
4 reps
RPE 5.5
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-6
5A
Landmine Clean And Press
3
12 reps
RPE 7-8
5B
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Deficit Handstand Push Up
4
1-10 reps
RPE 8-10
6B
Face Pull
4
15-20 reps
RPE 7-9
7A
Bicycle Crunch
2
20 reps
RPE 6-8
7B
Reaching Situp
2
20 reps
RPE 6-8
7C
Cannonball Crunch
2
20 reps
RPE 6-8
7D
Hollow Rock
2
20 reps
RPE 6-8
7E
Dead Bug
2
20 reps
RPE 6-8
7F
Lying Leg Raise
2
20 reps
RPE 6-8
7G
Landmine Twist
2
10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
2
1
8 reps
10 reps
12 reps
60%
65%
70%
3
Library Deadlift
3
12 reps
50%
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
4B
Seated Row (Cable)
3
20 reps
RPE 6
5
Pull-Up (Weighted)
4
AMRAP
RPE 10
6A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
6B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
7A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
8A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
8B
Bench Press (Close Grip)
3
8 reps
60%
9A
Hanging Toes To Bar
2
6 reps
RPE 7
9B
Single Arm Farmer Carry
2
20 reps
RPE 7
9C
Hanging Toes To Bar
2
10 reps
RPE 7
9D
Single Arm Farmer Carry
2
20 reps
RPE 7
9E
Hanging Toes To Bar
2
8 reps
RPE 7
9F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
8 reps
70%
3
Library Deadlift
3
8 reps
60%
4
Deadlift (Barbell)
1
AMRAP
50%
5A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Seated Row (Cable)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
8B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
9A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
10B
Bench Press (Close Grip)
3
8 reps
60%
11A
Hanging Toes To Bar
2
6 reps
RPE 7
11B
Single Arm Farmer Carry
2
20 reps
RPE 7
11C
Hanging Toes To Bar
2
10 reps
RPE 7
11D
Single Arm Farmer Carry
2
20 reps
RPE 7
11E
Hanging Toes To Bar
2
8 reps
RPE 7
11F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
10 reps
70%
3
Library Deadlift
3
8 reps
60%
4
Deadlift (Barbell)
1
AMRAP
50%
5A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Seated Row (Cable)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
8A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
8B
Bench Press (Close Grip)
3
8 reps
60%
9A
Hanging Toes To Bar
2
6 reps
RPE 7
9B
Single Arm Farmer Carry
2
20 reps
RPE 7
9C
Hanging Toes To Bar
2
10 reps
RPE 7
9D
Single Arm Farmer Carry
2
20 reps
RPE 7
9E
Hanging Toes To Bar
2
8 reps
RPE 7
9F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
8 reps
75%
3
Library Deadlift
3
8 reps
62.5%
4
Deadlift (Barbell)
1
AMRAP
50%
5A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Seated Row (Cable)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
8 reps
60%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
8 reps
80%
3
Library Deadlift
3
8 reps
62.5%
4
Deadlift (Barbell)
1
AMRAP
52.5%
5A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Seated Row (Cable)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
8 reps
60%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
10 reps
80%
3
Library Deadlift
3
8 reps
65%
4
Deadlift (Barbell)
1
AMRAP
52.5%
5A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Seated Row (Cable)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
8 reps
60%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
3
8 reps
85%
3
Library Deadlift
3
8 reps
65%
4
Deadlift (Barbell)
1
AMRAP
52.5%
5A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
Seated Row (Cable)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
T-Bar Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
8 reps
60%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
4
6 reps
85%
3
Deadlift (Paused)
3
5 reps
65%
4
Deadlift (Barbell)
1
AMRAP
55%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
8 reps
62.5%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
4
5 reps
85%
3
Deadlift (Paused)
3
5 reps
65%
4
Deadlift (Barbell)
1
AMRAP
55%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
8 reps
62.5%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
4
3 reps
90%
3
Deadlift (Paused)
3
5 reps
67.5%
4
Deadlift (Barbell)
1
AMRAP
55%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
5
5 reps
85%
3
Deadlift (Paused)
3
5 reps
67.5%
4
Deadlift (Barbell)
1
AMRAP
60%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
5
3 reps
90%
3
Deadlift (Deficit)
3
5 reps
67.5%
4
Deadlift (Barbell)
1
AMRAP
60%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
6
3 reps
90%
3
Halting Deadlift
3
5 reps
67.5%
4
Deadlift (Barbell)
1
AMRAP
60%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
6
2 reps
92.5%
3
Halting Deadlift
3
4 reps
70%
4
Deadlift (Barbell)
1
AMRAP
60%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
7
1 reps
95%
3
Halting Deadlift
3
4 reps
70%
4
Deadlift (Barbell)
1
AMRAP
60%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
RPE 7-8
2
Deadlift (Barbell)
6
2 reps
92.5%
3
Halting Deadlift
3
5 reps
67.5%
4
Deadlift (Barbell)
1
AMRAP
60%
5A
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5B
Lat Pulldown (Neutral Grip)
3
20 reps
RPE 6
6
Pull-Up (Weighted)
4
AMRAP
RPE 10
7A
Meadow Row
1
2
1
1
6 reps
8 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 7
RPE 6
7B
Barbell Row
1
2
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 5
RPE 5
RPE 5
8A
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8B
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
9A
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 6-8
9B
Bench Press (Close Grip)
3
6 reps
65%
10A
Hanging Toes To Bar
2
6 reps
RPE 7
10B
Single Arm Farmer Carry
2
20 reps
RPE 7
10C
Hanging Toes To Bar
2
10 reps
RPE 7
10D
Single Arm Farmer Carry
2
20 reps
RPE 7
10E
Hanging Toes To Bar
2
8 reps
RPE 7
10F
Farmer's Walk (Weighted)
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
8 reps
60%
65%
70%
2A
Leg Extension
3
12 reps
RPE 8
2B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
3
High Bar Squat (Barbell)
5
5 reps
75%
4A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
4B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
70%
2
Hip Thrust (Barbell)
3
24 reps
60%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
75%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
70%
2
Hip Thrust (Barbell)
3
24 reps
60%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
75%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
75%
2
Hip Thrust (Barbell)
3
24 reps
62.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
77.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
80%
2
Hip Thrust (Barbell)
3
24 reps
62.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
77.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
80%
2
Hip Thrust (Barbell)
3
24 reps
65%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
77.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
85%
2
Hip Thrust (Barbell)
3
24 reps
65%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
80%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
6A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
85%
2
Hip Thrust (Barbell)
3
18 reps
67.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
5 reps
80%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
85%
2
Hip Thrust (Barbell)
3
18 reps
67.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
4 reps
82.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
3 reps
90%
2
Hip Thrust (Barbell)
3
18 reps
67.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
4 reps
82.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
85%
2
Hip Thrust (Barbell)
3
18 reps
67.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
3 reps
85%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
3 reps
90%
2
Hip Thrust (Barbell)
3
18 reps
70%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
3 reps
85%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
3 reps
90%
2
Hip Thrust (Barbell)
3
18 reps
70%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
2 reps
87.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
2 reps
92.5%
2
Hip Thrust (Barbell)
3
18 reps
72.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
2 reps
87.5%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
7
1 reps
95%
2
Hip Thrust (Barbell)
3
18 reps
72.5%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
1 reps
90%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
2 reps
90%
95%
100%
92.5%
2
Hip Thrust (Barbell)
3
18 reps
75%
3A
Leg Extension
3
12 reps
RPE 8
3B
Lunge (Dumbbell)
3
10 reps
RPE 6-8
4
High Bar Squat (Barbell)
5
1 reps
95%
5A
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-6
5B
Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
6A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
1
3
1
12 reps
10 reps
8 reps
60%
65%
70%
3
Bench Press (Barbell)
3
12 reps
70%
4A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
4B
Chest Supported Row (Machine)
4
12 reps
RPE 6-8
5A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
6A
Copenhagen Plank
2
-1 mins
RPE 7
6B
V-Up
2
20 reps
RPE 7
6C
Hollow Rock
2
20 reps
RPE 7
6D
Bicycle Crunch
2
20 reps
RPE 7
6E
Superman
2
20 reps
RPE 7
6F
Copenhagen Plank
2
-1 mins
RPE 7
6G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
3
8 reps
70%
3A
Overhead Press (Barbell)
3
0.3 mins
50%
3B
Overhead Press (Barbell)
3
10 reps
50%
4
Bench Press (Barbell)
3
12 reps
70%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
3
10 reps
70%
3A
Overhead Press (Barbell)
3
0.3 mins
50%
3B
Overhead Press (Barbell)
3
10 reps
52.5%
4
Bench Press (Barbell)
3
12 reps
70%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
3
8 reps
75%
3A
Overhead Press (Barbell)
3
0.3 mins
52.5%
3B
Overhead Press (Barbell)
3
10 reps
55%
4
Bench Press (Barbell)
3
12 reps
72.5%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
3
8 reps
80%
3A
Overhead Press (Barbell)
3
0.3 mins
52.5%
3B
Overhead Press (Barbell)
3
10 reps
55%
4
Bench Press (Barbell)
3
12 reps
72.5%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
3
10 reps
80%
3A
Overhead Press (Barbell)
3
0.3 mins
55%
3B
Overhead Press (Barbell)
3
12 reps
57.5%
4
Bench Press (Barbell)
3
10 reps
75%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
3
8 reps
80%
3A
Overhead Press (Barbell)
3
0.3 mins
55%
3B
Overhead Press (Barbell)
3
12 reps
57.5%
4
Bench Press (Barbell)
3
10 reps
75%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
4
6 reps
85%
3A
Overhead Press (Barbell)
3
0.3 mins
57.5%
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
60%
4
Bench Press (Wide Grip)
3
8 reps
77.5%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
4
5 reps
85%
3A
Overhead Press (Barbell)
3
0.3 mins
57.5%
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
60%
4
Bench Press (Wide Grip)
3
8 reps
77.5%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
4
3 reps
90%
3A
Overhead Press (Barbell)
3
0.3 mins
60%
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
60%
4
Bench Press (Wide Grip)
3
8 reps
80%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise
3
15 reps
RPE 5
2
Overhead Press (Barbell)
5
5 reps
85%
3A
Overhead Press (Barbell)
3
0.3 mins
60%
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
60%
4
Bench Press (Wide Grip)
3
8 reps
80%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
RPE 5
2
Overhead Press (Barbell)
5
3 reps
90%
3A
Overhead Press (Barbell)
3
0.3 mins
62.5%
3B
Push Press (Barbell)
3
10 reps
65%
4
Legs Up Bench Press (Barbell)
3
6 reps
80%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
RPE 5
2
Overhead Press (Barbell)
6
3 reps
90%
3A
Overhead Press (Barbell)
3
0.3 mins
62.5%
3B
Push Press (Barbell)
3
10 reps
65%
4
Legs Up Bench Press (Barbell)
3
6 reps
80%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
RPE 5
2
Overhead Press (Barbell)
6
2 reps
92.5%
3A
Overhead Press (Barbell)
3
0.3 mins
65%
3B
Push Press (Barbell)
3
10 reps
67.5%
4
Legs Up Bench Press (Barbell)
3
5 reps
82.5%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
RPE 5
2
Overhead Press (Barbell)
7
1 reps
95%
3A
Overhead Press (Barbell)
3
0.3 mins
65%
3B
Push Press (Barbell)
3
10 reps
67.5%
4
Legs Up Bench Press (Barbell)
3
5 reps
82.5%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
15 reps
RPE 5
2
Overhead Press (Barbell)
2
1
1
1
1 reps
1 reps
1 reps
1 reps
90%
95%
100%
92.5%
3A
Overhead Press (Barbell)
3
0.3 mins
67.5%
3B
Push Press (Barbell)
3
8 reps
70%
4
Legs Up Bench Press (Barbell)
3
4 reps
85%
5A
Pull-Up (Bodyweight)
4
AMRAP
RPE 8-10
5B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 6-8
6A
Bicep Curl (EZ Bar)
2
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 6-8
7A
Copenhagen Plank
2
-1 mins
RPE 7
7B
V-Up
2
20 reps
RPE 7
7C
Hollow Rock
2
20 reps
RPE 7
7D
Bicycle Crunch
2
20 reps
RPE 7
7E
Superman
2
20 reps
RPE 7
7F
Copenhagen Plank
2
-1 mins
RPE 7
7G
Up Down Plank
2
-1 mins
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
60%
65%
70%
2
Tempo Squat (Barbell)
3 Sets
5 Reps
75%
3A
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
3B
Lying Leg Curl
3 Sets
20 Reps
@6
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5A
Hip Thrust (Barbell)
4 Sets
10 Reps
@8
5B
Sumo Squat
4 Sets
15-20 Reps
@7
6A
Sit Up
3 Sets
20 Reps
-
6B
Bicycle Crunch
3 Sets
15 Reps
-
6C
V-Up
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
60%
65%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
78%
80%
3A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-12 Reps
@7
@8
@9
3B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
55%
4B
Chest Fly (Cable)
4 Sets
15 Reps
@5
5A
Dip (Bodyweight)
3 Sets
8 Reps
-
5B
Decline Push Up
3 Sets
AMRAP
-
6A
Plank (Weighted)
2 Sets
-1 mins
@8
6B
Mountain Climber
2 Sets
-1 mins
@8
6C
Side Plank with Reach Through
2 Sets
-1 mins
@8
6D
Side Plank with Reach Through
2 Sets
-1 mins
@8
6E
Rotating Plank
1 Set
-1 mins
@8
Day 3
1
Front Squat (Barbell)
3 Sets
8 Reps
60%
2A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
40%
2B
Single Leg Press
2 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@7
@8
3
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@5-6
5A
Landmine Press
3 Sets
12 Reps
@6-7
5B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@7-8
@7-8
6A
Deficit Handstand Push Up
4 Sets
1-10 Reps
@8-10
6B
Face Pull
4 Sets
15-20 Reps
@7-9
7A
Bicycle Crunch
2 Sets
20 Reps
@6-8
7B
Reaching Situp
2 Sets
20 Reps
@6-8
7C
Cannonball Crunch
2 Sets
20 Reps
@6-8
7D
Hollow Rock
2 Sets
20 Reps
@6-8
7E
Dead Bug
2 Sets
20 Reps
@6-8
7F
Lying Leg Raise
2 Sets
20 Reps
@6-8
7G
Landmine Twist
2 Sets
10 Reps
@6-8
Day 4
1
Dead Hang
3 Sets
1 mins
@7-8
2
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
60%
65%
70%
3
Library Deadlift
3 Sets
12 Reps
50%
4A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
4B
Seated Row (Cable)
3 Sets
20 Reps
@6
5
Pull-Up (Weighted)
4 Sets
AMRAP
@10
6A
T-Bar Row
1 Set
2 Sets
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@9
@8
@7
@6
6B
Barbell Row
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@5
@5
@5
7A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
7B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
8A
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@6-8
8B
Bench Press (Close Grip)
3 Sets
8 Reps
60%
9A
Hanging Toes To Bar
2 Sets
6 Reps
@7
9B
Single Arm Farmer Carry
2 Sets
20 Reps
@7
9C
Hanging Toes To Bar
2 Sets
10 Reps
@7
9D
Single Arm Farmer Carry
2 Sets
20 Reps
@7
9E
Hanging Toes To Bar
2 Sets
8 Reps
@7
9F
Farmer's Walk (Weighted)
2 Sets
20 Reps
@7
Day 5
1
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
60%
65%
70%
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Lunge (Dumbbell)
3 Sets
10 Reps
@6-8
3
High Bar Squat (Barbell)
5 Sets
5 Reps
75%
4A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@5-6
4B
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
Day 6
1
Seated Front Raise
3 Sets
15 Reps
@5
2
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
60%
65%
70%
3
Bench Press (Barbell)
3 Sets
12 Reps
70%
4A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8-10
4B
Chest Supported Row (Machine)
4 Sets
12 Reps
@6-8
5A
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5B
V-Handle Tricep Pushdown (Cable)
4 Sets
15-20 Reps
@6-8
6A
Copenhagen Plank
2 Sets
-1 mins
@7
6B
V-Up
2 Sets
20 Reps
@7
6C
Hollow Rock
2 Sets
20 Reps
@7
6D
Bicycle Crunch
2 Sets
20 Reps
@7
6E
Superman
2 Sets
20 Reps
@7
6F
Copenhagen Plank
2 Sets
-1 mins
@7
6G
Up Down Plank
2 Sets
-1 mins
@7