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Strange strength

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1 athletes joined

Program Description

Strong

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 29, 2025 07:06
  • Last Edited
    Apr 29, 2025 07:35
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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
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
10 reps
RPE 9
3
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
6
Hammer Curl
2
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Inverted Face Pull
2
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
2
10 reps
-
6
Decline Sit Up (Weighted)
1
1
10 reps
10 reps
-
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
1
10 reps
-
2
Goblet Squat
3
10 reps
RPE 7.5
3
Lunge (Dumbbell)
3
12 reps
RPE 9
4
Bent Over Row (Barbell)
2
12 reps
RPE 9
5
Goblet March
2
10 reps
RPE 9
6
Kettlebell Swing
2
15 reps
RPE 7.5
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
10 Reps
@9
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
10 Reps
@9
3
Seated Anterior Delt Press (AD)
2 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@9
6
Hammer Curl
2 Sets
12 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 2
1
90/90 Hip Flow
1 Set
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
@7.5
3
Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Bent Over Row (Barbell)
2 Sets
12 Reps
@9
5
Goblet March
2 Sets
10 Reps
@9
6
Kettlebell Swing
2 Sets
15 Reps
@7.5
7
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
3
Inverted Face Pull
2 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Bench Press (Close Grip)
2 Sets
10 Reps
-
6
Decline Sit Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
-
@9
Day 4
1
90/90 Hip Flow
1 Set
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
@7.5
3
Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Bent Over Row (Barbell)
2 Sets
12 Reps
@9
5
Goblet March
2 Sets
10 Reps
@9
6
Kettlebell Swing
2 Sets
15 Reps
@7.5
7
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@9