Program Description
This program combines German Volume Training, Full Body, Full Body density circuits, HIIT, and LISS to help you cut fat and keep or even grow muscle.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedAug 02, 2025 04:07
- Last EditedAug 02, 2025 09:39
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8.5
2A
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3C
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
RPE 6
2
Pull-Up (Assisted)
10
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Supported T bar Row
3
10-12 reps
RPE 8
5
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
6
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8.5
2A
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3C
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
10
10 reps
RPE 6
2
Overhead Press (Barbell)
10
10 reps
RPE 6
3
Dumbbell Row
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
6
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8.5
2A
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3C
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supported T bar Row
10
10 reps
RPE 6
2
Bench Press (Barbell)
10
10 reps
RPE 6
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
6
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8.5
2A
Bench Press (Barbell)
4
8-10 reps
RPE 8.5
2B
Bent Over Row (Barbell)
4
8-10 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3C
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8.5
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
RPE 6
2
Supported T bar Row
10
10 reps
RPE 6
3
Chest Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Wide Grip Lat Pulldown
1
10-12 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
6
Underhand Lat Pulldown
1
10-12 reps
RPE 9
7
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
8
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 reps
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 reps
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 reps
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 reps
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Underhand Lat Pulldown
3
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 8
2
Pallof Press
3
10-12 reps
RPE 8
3
Hanging Leg Raise
3
10-15 reps
RPE 8
4
Treadmill
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Push Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Jump Squat
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
High Pull
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
8-10 Reps
@8.5
2A
Bench Press (Barbell)4 Sets
8-10 Reps
@8.5
2B
Bent Over Row (Barbell)4 Sets
8-10 Reps
@8.5
3A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
10-12 Reps
@8.5
3B
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3C
Wide Grip Lat Pulldown3 Sets
10-12 Reps
@8.5
4A
Bicep Curl (Barbell)3 Sets
10-12 Reps
@8
4B
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
@8
5
1km Row4 Sets
4 Sets
20 secs
40 secs
@10
@6
6
1km Row4 Sets
4 Sets
20 secs
40 secs
@10
@6
Day 2
1A
Deadlift (Barbell)3 Sets
5 Reps
80%
1B
Elliptical3 Sets
90 secs
@10
2A
Glute-Ham Raise3 Sets
15 Reps
@8
2B
Elliptical3 Sets
90 secs
@10
3A
Pull-Up (Bodyweight)5 Sets
1 Reps
-
3B
Pull-Up (Bodyweight)5 Sets
2 Reps
-
3C
Pull-Up (Bodyweight)5 Sets
3 Reps
-
3D
Pull-Up (Bodyweight)5 Sets
4 Reps
-
3E
Pull-Up (Bodyweight)5 Sets
5 Reps
-
3F
Pull-Up (Bodyweight)5 Sets
6 Reps
-
Day 3
1
Leg Press (45 Degrees)3 Sets
10-12 Reps
@8.5
2A
Incline Bench Press (Smith Machine)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2B
Supported T bar Row2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3A
Seated Military Press (Smith Machine)3 Sets
10-12 Reps
@9
3B
Underhand Lat Pulldown3 Sets
10-12 Reps
@9
4A
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
@9
4B
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@8
5
1km Row4 Sets
4 Sets
20 secs
40 secs
@10
@6
6
1km Row3 Sets
3 Sets
1 Set
1 Set
20 secs
40 secs
20 secs
40 secs
@10
@6
@6
@10
Day 4
1
Plank3 Sets
30-60 secs
@10
2
Pallof Press3 Sets
10-12 Reps
@8
3
Hanging Leg Raise3 Sets
10-15 Reps
@8
4
Treadmill1 Set
20-30 mins
@6
Day 5
1A
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1B
Push Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1C
Jump Squat1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1D
High Pull1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1E
Pendlay Row1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2A
Push Up5 Sets
10 Reps
@7
2B
Pull-Up (Assisted)5 Sets
10 Reps
@7
2C
Dip (Assisted)5 Sets
10 Reps
@7