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Starting strongman

by Capncoops
1 athletes joined

Program Description

This is my first programme. I had an idea to build a strongman style programme but without all the equipment such as stones, yokes, sandbags ect. I will likely be making another once I start to acquire the equipment needed to actually train for the events specifically.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 11:28
  • Last Edited
    May 29, 2025 10:53
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ON THE BOOSTCAMP APP FOR FREE
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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
Push Press (Barbell)
4
12 reps
RPE 6.5
2
Overhead Press (Barbell)
4
12 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Cable Crunch
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
10 reps
RPE 6.5
2
Overhead Press (Barbell)
4
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Cable Crunch
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
10 reps
RPE 7
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Cable Crunch
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
10 reps
RPE 7
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Cable Crunch
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
RPE 7
2
Overhead Press (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Cable Crunch
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 8
2
Overhead Press (Barbell)
4
6-8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6-8 reps
RPE 8
2
Overhead Press (Barbell)
4
6-8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4-6 reps
RPE 8
2
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
4-6 reps
RPE 8
2
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
4-5 reps
RPE 8
2
Overhead Press (Barbell)
4
4-5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4-6 reps
RPE 9
2
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Barbell)
3
4 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
4-6 reps
RPE 9
2
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Barbell)
3
4 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 9
2
Overhead Press (Barbell)
4
3-5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
4 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3-5 reps
RPE 9
2
Overhead Press (Barbell)
4
3-5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
4 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
4-5 reps
RPE 8
2
Overhead Press (Barbell)
4
4-5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1-2 reps
RPE 9
2
Overhead Press (Barbell)
3
1-2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Cable Crunch
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 6.5
2
Deficit Deadlift (Barbell)
3
8-12 reps
RPE 6.5
3
Front Squat (Barbell)
4
10 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-10 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Front Squat (Barbell)
5
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Front Squat (Barbell)
5
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-10 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Front Squat (Barbell)
5
10 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Chest Supported Row (Machine)
4
5 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8
2
Block Deadlift
4
6-8 reps
RPE 8
3
Front Squat (Barbell)
5
8 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8
2
Block Deadlift
4
6-8 reps
RPE 8
3
Front Squat (Barbell)
5
8 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Block Deadlift
4
4-6 reps
RPE 8
3
Front Squat (Barbell)
5
6 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Block Deadlift
4
4-6 reps
RPE 8
3
Front Squat (Barbell)
5
6 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-5 reps
RPE 8
2
Block Deadlift
4
4-5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Block Deadlift
4
4-6 reps
RPE 8
3
Front Squat (Barbell)
5
4 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
RPE 8
2
Block Deadlift
4
4-6 reps
RPE 8
3
Front Squat (Barbell)
5
4 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8
2
Block Deadlift
4
3-5 reps
RPE 8
3
Front Squat (Barbell)
5
3 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8
2
Block Deadlift
4
3-5 reps
RPE 8
3
Front Squat (Barbell)
5
3 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-5 reps
RPE 8
2
Block Deadlift
4
4-5 reps
RPE 8
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-2 reps
RPE 9
2
Block Deadlift
3
1-2 reps
RPE 9
3
Front Squat (Barbell)
5
1 reps
RPE 7
4
Chest Supported Row (Machine)
4
10 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
4 reps
RPE 6.5
2
Zercher Carries
3
4 reps
RPE 6.5
3
Bench Press (Barbell)
4
12 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
12 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
4 reps
RPE 7
2
Zercher Carries
2
4 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
6 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
8 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
4 reps
RPE 7
2
Zercher Carries
2
4 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
4 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
4 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
3 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
3 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
4 reps
RPE 7
2
Zercher Carries
2
4 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
4 reps
RPE 7
2
Zercher Carries
4
4 reps
RPE 7
3
Bench Press (Barbell)
4
1 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 7.5
6A
Kettlebell Swing
3
20 reps
RPE 7.5
6B
Push Up
3
10 reps
RPE 7.5
6C
Jump Rope
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Split Squat (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Split Squat (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Split Squat (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Split Squat (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Split Squat (Barbell)
3
5 reps
RPE 7.5
3
Good Morning
3
5 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Split Squat (Barbell)
3
8 reps
RPE 7.5
3
Good Morning
3
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7.5
2
Split Squat (Barbell)
3
8 reps
RPE 7.5
3
Good Morning
3
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Split Squat (Barbell)
3
6 reps
RPE 7.5
3
Good Morning
3
6 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7.5
2
Split Squat (Barbell)
3
6 reps
RPE 7.5
3
Good Morning
3
6 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Split Squat (Barbell)
3
5 reps
RPE 7.5
3
Good Morning
3
5 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Split Squat (Barbell)
3
4 reps
RPE 7.5
3
Good Morning
3
4 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Split Squat (Barbell)
3
4 reps
RPE 7.5
3
Good Morning
3
4 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Split Squat (Barbell)
3
3 reps
RPE 7.5
3
Good Morning
3
3 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7.5
2
Split Squat (Barbell)
3
3 reps
RPE 7.5
3
Good Morning
3
3 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Split Squat (Barbell)
3
5 reps
RPE 7.5
3
Good Morning
3
5 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
RPE 9
2
Split Squat (Barbell)
3
6 reps
RPE 7.5
3
Good Morning
3
6 reps
RPE 7.5
4
Bicep Curl (Machine)
3
12 reps
RPE 7.5
5
Shrug (Barbell)
3
15 reps
RPE 7.5
6
Wood Chop
3
AMRAP
RPE 7.5
Week 1
1 / 16 Weeks
Day 1
1
Push Press (Barbell)
4 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
4 Sets
12 Reps
@6.5
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7.5
6
Cable Crunch
3 Sets
AMRAP
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
8-12 Reps
@6.5
2
Deficit Deadlift (Barbell)
3 Sets
8-12 Reps
@6.5
3
Front Squat (Barbell)
4 Sets
10 Reps
@6.5
4
Chest Supported Row (Machine)
4 Sets
10 Reps
@6.5
5
Hammer Curl
3 Sets
10 Reps
@7.5
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@8
Day 3
1
Farmer's Walk (Weighted)
3 Sets
4 Reps
@6.5
2
Zercher Carries
3 Sets
4 Reps
@6.5
3
Bench Press (Barbell)
4 Sets
12 Reps
@7.5
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7.5
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@7.5
6A
Kettlebell Swing
3 Sets
20 Reps
@7.5
6B
Push Up
3 Sets
10 Reps
@7.5
6C
Jump Rope
3 Sets
0.5 mins
-
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@7.5
5
Shrug (Barbell)
3 Sets
15 Reps
@7.5
6
Wood Chop
3 Sets
AMRAP
@7.5