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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
    Jun 18, 2025 12:15

Summary

Unleash your inner powerhouse with the **Strange Strength** program, a comprehensive 16-week journey designed to redefine your limits. Committing to just four days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring exercises like the paused bench press and goblet squats, tailored to build strength and muscle. Each session is crafted to challenge you, utilizing a variety of equipment found in a garage gym. Get ready to transform your physique and elevate your performance with this unique training experience!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
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