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BoostcampPNG

Power training plan The final part Of my Stuff.

by Andrew M.

Program Description

To make your power Build. And get strong.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 03:12
  • Last Edited
    Aug 25, 2025 01:45
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
35 reps
RPE 10
2
Bench Press (Paused)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
2
25 reps
RPE 10
4
Incline Bench Press (Barbell)
1
15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
15 reps
RPE 10
6
Sling Shot Bench Press (Barbell)
1
25 reps
RPE 10
7
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 10
8
Wide Grip Pull-Up
3
2 reps
RPE 10
9
Pull-Up (Bodyweight)
4
3 reps
RPE 10
10
Scapular Pull-Up
4
1 reps
RPE 7
11
Push Up
3
15 reps
RPE 6.5
12
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6.5
2
Dip (Bodyweight)
4
5 reps
RPE 7
3
Tricep Dip (Bodyweight)
5
10 reps
RPE 8
4
Plank to Push Up
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
3
1 reps
RPE 10
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 6.5
RPE 7
RPE 10
3
Dip (Bodyweight)
3
5 reps
RPE 6.5
4
Plank to Push Up
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
35 reps
RPE 10
2
Bench Press (Paused)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
2
25 reps
RPE 10
4
Incline Bench Press (Barbell)
1
15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
15 reps
RPE 10
6
Sling Shot Bench Press (Barbell)
1
25 reps
RPE 10
7
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 10
8
Wide Grip Pull-Up
3
2 reps
RPE 10
9
Pull-Up (Bodyweight)
4
3 reps
RPE 10
10
Scapular Pull-Up
4
1 reps
RPE 7
11
Push Up
3
15 reps
RPE 6.5
12
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6.5
2
Dip (Bodyweight)
4
5 reps
RPE 7
3
Tricep Dip (Bodyweight)
5
10 reps
RPE 8
4
Plank to Push Up
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
3
1 reps
RPE 10
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 6.5
RPE 7
RPE 10
3
Dip (Bodyweight)
3
5 reps
RPE 6.5
4
Plank to Push Up
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
35 reps
RPE 10
2
Bench Press (Paused)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
2
25 reps
RPE 10
4
Incline Bench Press (Barbell)
1
15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
15 reps
RPE 10
6
Sling Shot Bench Press (Barbell)
1
25 reps
RPE 10
7
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 10
8
Wide Grip Pull-Up
3
2 reps
RPE 10
9
Pull-Up (Bodyweight)
4
3 reps
RPE 10
10
Scapular Pull-Up
4
1 reps
RPE 7
11
Push Up
3
15 reps
RPE 6.5
12
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6.5
2
Dip (Bodyweight)
4
5 reps
RPE 7
3
Tricep Dip (Bodyweight)
5
10 reps
RPE 8
4
Plank to Push Up
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
3
1 reps
RPE 10
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 6.5
RPE 7
RPE 10
3
Dip (Bodyweight)
3
5 reps
RPE 6.5
4
Plank to Push Up
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
35 reps
RPE 10
2
Bench Press (Paused)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
2
25 reps
RPE 10
4
Incline Bench Press (Barbell)
1
15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
15 reps
RPE 10
6
Sling Shot Bench Press (Barbell)
1
25 reps
RPE 10
7
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 10
8
Wide Grip Pull-Up
3
2 reps
RPE 10
9
Pull-Up (Bodyweight)
4
3 reps
RPE 10
10
Scapular Pull-Up
4
1 reps
RPE 7
11
Push Up
3
15 reps
RPE 6.5
12
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6.5
2
Dip (Bodyweight)
4
5 reps
RPE 7
3
Tricep Dip (Bodyweight)
5
10 reps
RPE 8
4
Plank to Push Up
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
3
1 reps
RPE 10
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 6.5
RPE 7
RPE 10
3
Dip (Bodyweight)
3
5 reps
RPE 6.5
4
Plank to Push Up
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
35 reps
RPE 10
2
Bench Press (Paused)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
2
25 reps
RPE 10
4
Incline Bench Press (Barbell)
1
15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
15 reps
RPE 10
6
Sling Shot Bench Press (Barbell)
1
25 reps
RPE 10
7
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 10
8
Wide Grip Pull-Up
3
2 reps
RPE 10
9
Pull-Up (Bodyweight)
4
3 reps
RPE 10
10
Scapular Pull-Up
4
1 reps
RPE 7
11
Push Up
3
15 reps
RPE 6.5
12
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6.5
2
Dip (Bodyweight)
4
5 reps
RPE 7
3
Tricep Dip (Bodyweight)
5
10 reps
RPE 8
4
Plank to Push Up
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
3
1 reps
RPE 10
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 6.5
RPE 7
RPE 10
3
Dip (Bodyweight)
3
5 reps
RPE 6.5
4
Plank to Push Up
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
35 reps
RPE 10
2
Bench Press (Paused)
3
15 reps
RPE 10
3
Bench Press (Dumbbell)
2
25 reps
RPE 10
4
Incline Bench Press (Barbell)
1
15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
15 reps
RPE 10
6
Sling Shot Bench Press (Barbell)
1
25 reps
RPE 10
7
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 10
8
Wide Grip Pull-Up
3
2 reps
RPE 10
9
Pull-Up (Bodyweight)
4
3 reps
RPE 10
10
Scapular Pull-Up
4
1 reps
RPE 7
11
Push Up
3
15 reps
RPE 6.5
12
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6.5
2
Dip (Bodyweight)
4
5 reps
RPE 7
3
Tricep Dip (Bodyweight)
5
10 reps
RPE 8
4
Plank to Push Up
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
3
1 reps
RPE 10
2
Push Up
1
1
1
25 reps
25 reps
25 reps
RPE 6.5
RPE 7
RPE 10
3
Dip (Bodyweight)
3
5 reps
RPE 6.5
4
Plank to Push Up
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
20 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
High Pull
3
15 reps
RPE 9.5
6
Hang Clean
3
15 reps
RPE 9
7
Hang Snatch
2
5 reps
RPE 10
8
Arnold Press
3
10 reps
RPE 9.5
9
Good Morning
4
5 reps
RPE 9.5
10
Snatch (Barbell)
3
5 reps
RPE 10
11
Bicep Curl (Barbell)
4
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
25 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 8
3
Reverse Bicep Curl (Dumbbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
10 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
20 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
High Pull
3
15 reps
RPE 9.5
6
Hang Clean
3
15 reps
RPE 9
7
Hang Snatch
2
5 reps
RPE 10
8
Arnold Press
3
10 reps
RPE 9.5
9
Good Morning
4
5 reps
RPE 9.5
10
Snatch (Barbell)
3
5 reps
RPE 10
11
Bicep Curl (Barbell)
4
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
25 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 8
3
Reverse Bicep Curl (Dumbbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
10 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
20 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
High Pull
3
15 reps
RPE 9.5
6
Hang Clean
3
15 reps
RPE 9
7
Hang Snatch
2
5 reps
RPE 10
8
Arnold Press
3
10 reps
RPE 9.5
9
Good Morning
4
5 reps
RPE 9.5
10
Snatch (Barbell)
3
5 reps
RPE 10
11
Bicep Curl (Barbell)
4
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
25 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 8
3
Reverse Bicep Curl (Dumbbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
10 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
20 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
High Pull
3
15 reps
RPE 9.5
6
Hang Clean
3
15 reps
RPE 9
7
Hang Snatch
2
5 reps
RPE 10
8
Arnold Press
3
10 reps
RPE 9.5
9
Good Morning
4
5 reps
RPE 9.5
10
Snatch (Barbell)
3
5 reps
RPE 10
11
Bicep Curl (Barbell)
4
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
25 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 8
3
Reverse Bicep Curl (Dumbbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
10 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
20 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
High Pull
3
15 reps
RPE 9.5
6
Hang Clean
3
15 reps
RPE 9
7
Hang Snatch
2
5 reps
RPE 10
8
Arnold Press
3
10 reps
RPE 9.5
9
Good Morning
4
5 reps
RPE 9.5
10
Snatch (Barbell)
3
5 reps
RPE 10
11
Bicep Curl (Barbell)
4
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
25 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 8
3
Reverse Bicep Curl (Dumbbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
10 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
20 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 10
3
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5
High Pull
3
15 reps
RPE 9.5
6
Hang Clean
3
15 reps
RPE 9
7
Hang Snatch
2
5 reps
RPE 10
8
Arnold Press
3
10 reps
RPE 9.5
9
Good Morning
4
5 reps
RPE 9.5
10
Snatch (Barbell)
3
5 reps
RPE 10
11
Bicep Curl (Barbell)
4
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
25 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
25 reps
RPE 8
3
Reverse Bicep Curl (Dumbbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
25 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
10 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 9.5
2
Speed Deadlift
4
15 reps
RPE 9.5
3
Squat (Paused)
3
15 reps
RPE 9.5
4
Clean Deadlift
3
5 reps
RPE 9.5
5
Squat (Barbell)
3
10 reps
RPE 8
6
Clean and Press
3
5 reps
RPE 8
7
Snatch Deadlift
3
5 reps
RPE 6
8
Lunge (Barbell)
4
15 reps
RPE 10
9
Deadlift (Paused)
3
15 reps
RPE 10
10
Deadlift (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 8
2
Jump Squat
1
45 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 6
2
Split Squat (Bodyweight)
3
15 reps
RPE 6.5
3
Pogo Jump
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 9.5
2
Speed Deadlift
4
15 reps
RPE 9.5
3
Squat (Paused)
3
15 reps
RPE 9.5
4
Clean Deadlift
3
5 reps
RPE 9.5
5
Squat (Barbell)
3
10 reps
RPE 8
6
Clean and Press
3
5 reps
RPE 8
7
Snatch Deadlift
3
5 reps
RPE 6
8
Lunge (Barbell)
4
15 reps
RPE 10
9
Deadlift (Paused)
3
15 reps
RPE 10
10
Deadlift (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 8
2
Jump Squat
1
45 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 6
2
Split Squat (Bodyweight)
3
15 reps
RPE 6.5
3
Pogo Jump
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 9.5
2
Speed Deadlift
4
15 reps
RPE 9.5
3
Squat (Paused)
3
15 reps
RPE 9.5
4
Clean Deadlift
3
5 reps
RPE 9.5
5
Squat (Barbell)
3
10 reps
RPE 8
6
Clean and Press
3
5 reps
RPE 8
7
Snatch Deadlift
3
5 reps
RPE 6
8
Lunge (Barbell)
4
15 reps
RPE 10
9
Deadlift (Paused)
3
15 reps
RPE 10
10
Deadlift (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 8
2
Jump Squat
1
45 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 6
2
Split Squat (Bodyweight)
3
15 reps
RPE 6.5
3
Pogo Jump
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 9.5
2
Speed Deadlift
4
15 reps
RPE 9.5
3
Squat (Paused)
3
15 reps
RPE 9.5
4
Clean Deadlift
3
5 reps
RPE 9.5
5
Squat (Barbell)
3
10 reps
RPE 8
6
Clean and Press
3
5 reps
RPE 8
7
Snatch Deadlift
3
5 reps
RPE 6
8
Lunge (Barbell)
4
15 reps
RPE 10
9
Deadlift (Paused)
3
15 reps
RPE 10
10
Deadlift (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 8
2
Jump Squat
1
45 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 6
2
Split Squat (Bodyweight)
3
15 reps
RPE 6.5
3
Pogo Jump
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 9.5
2
Speed Deadlift
4
15 reps
RPE 9.5
3
Squat (Paused)
3
15 reps
RPE 9.5
4
Clean Deadlift
3
5 reps
RPE 9.5
5
Squat (Barbell)
3
10 reps
RPE 8
6
Clean and Press
3
5 reps
RPE 8
7
Snatch Deadlift
3
5 reps
RPE 6
8
Lunge (Barbell)
4
15 reps
RPE 10
9
Deadlift (Paused)
3
15 reps
RPE 10
10
Deadlift (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 8
2
Jump Squat
1
45 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 6
2
Split Squat (Bodyweight)
3
15 reps
RPE 6.5
3
Pogo Jump
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 9.5
2
Speed Deadlift
4
15 reps
RPE 9.5
3
Squat (Paused)
3
15 reps
RPE 9.5
4
Clean Deadlift
3
5 reps
RPE 9.5
5
Squat (Barbell)
3
10 reps
RPE 8
6
Clean and Press
3
5 reps
RPE 8
7
Snatch Deadlift
3
5 reps
RPE 6
8
Lunge (Barbell)
4
15 reps
RPE 10
9
Deadlift (Paused)
3
15 reps
RPE 10
10
Deadlift (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 8
2
Jump Squat
1
45 reps
RPE 10
3
Squat (Dumbbell)
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 6
2
Split Squat (Bodyweight)
3
15 reps
RPE 6.5
3
Pogo Jump
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
20 reps
RPE 6
2
Stretching
3
1 mins
RPE 6
3
Couch Stretch
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
15 reps
RPE 7
2
Inch Worm + Push Up
4
15 reps
RPE 8
3
Bear Crawl
4
1 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
15 reps
RPE 6.5
2
Bear Crawl
1
5 reps
RPE 6.5
3
Squat (Bodyweight)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
20 reps
RPE 6
2
Stretching
3
1 mins
RPE 6
3
Couch Stretch
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
15 reps
RPE 7
2
Inch Worm + Push Up
4
15 reps
RPE 8
3
Bear Crawl
4
1 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
15 reps
RPE 6.5
2
Bear Crawl
1
5 reps
RPE 6.5
3
Squat (Bodyweight)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
20 reps
RPE 6
2
Stretching
3
1 mins
RPE 6
3
Couch Stretch
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
15 reps
RPE 7
2
Inch Worm + Push Up
4
15 reps
RPE 8
3
Bear Crawl
4
1 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
15 reps
RPE 6.5
2
Bear Crawl
1
5 reps
RPE 6.5
3
Squat (Bodyweight)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
20 reps
RPE 6
2
Stretching
3
1 mins
RPE 6
3
Couch Stretch
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
15 reps
RPE 7
2
Inch Worm + Push Up
4
15 reps
RPE 8
3
Bear Crawl
4
1 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
15 reps
RPE 6.5
2
Bear Crawl
1
5 reps
RPE 6.5
3
Squat (Bodyweight)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
20 reps
RPE 6
2
Stretching
3
1 mins
RPE 6
3
Couch Stretch
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
15 reps
RPE 7
2
Inch Worm + Push Up
4
15 reps
RPE 8
3
Bear Crawl
4
1 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
15 reps
RPE 6.5
2
Bear Crawl
1
5 reps
RPE 6.5
3
Squat (Bodyweight)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
20 reps
RPE 6
2
Stretching
3
1 mins
RPE 6
3
Couch Stretch
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
4
15 reps
RPE 7
2
Inch Worm + Push Up
4
15 reps
RPE 8
3
Bear Crawl
4
1 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
15 reps
RPE 6.5
2
Bear Crawl
1
5 reps
RPE 6.5
3
Squat (Bodyweight)
1
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10 mins
RPE 8
2
Jumping Jack
3
25 reps
RPE 6
3
Cycling
1
25 mins
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 6.5
5
Hang Clean
3
15 reps
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
RPE 6.5
2
Cycling
1
25 mins
RPE 6.5
3
Burpee
3
15 reps
RPE 6
4
Burpee (No Push Up)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10 mins
RPE 8
2
Jumping Jack
3
25 reps
RPE 6
3
Cycling
1
25 mins
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 6.5
5
Hang Clean
3
15 reps
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
RPE 6.5
2
Cycling
1
25 mins
RPE 6.5
3
Burpee
3
15 reps
RPE 6
4
Burpee (No Push Up)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10 mins
RPE 8
2
Jumping Jack
3
25 reps
RPE 6
3
Cycling
1
25 mins
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 6.5
5
Hang Clean
3
15 reps
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
RPE 6.5
2
Cycling
1
25 mins
RPE 6.5
3
Burpee
3
15 reps
RPE 6
4
Burpee (No Push Up)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10 mins
RPE 8
2
Jumping Jack
3
25 reps
RPE 6
3
Cycling
1
25 mins
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 6.5
5
Hang Clean
3
15 reps
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
RPE 6.5
2
Cycling
1
25 mins
RPE 6.5
3
Burpee
3
15 reps
RPE 6
4
Burpee (No Push Up)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10 mins
RPE 8
2
Jumping Jack
3
25 reps
RPE 6
3
Cycling
1
25 mins
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 6.5
5
Hang Clean
3
15 reps
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
RPE 6.5
2
Cycling
1
25 mins
RPE 6.5
3
Burpee
3
15 reps
RPE 6
4
Burpee (No Push Up)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
10 mins
RPE 8
2
Jumping Jack
3
25 reps
RPE 6
3
Cycling
1
25 mins
RPE 9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 6.5
5
Hang Clean
3
15 reps
RPE 8
6
Kelso Shrug
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 mins
RPE 6.5
2
Cycling
1
25 mins
RPE 6.5
3
Burpee
3
15 reps
RPE 6
4
Burpee (No Push Up)
3
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
25 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 6.5
3
Russian Twist
2
25 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
6
Sumo Deadlift (Paused)
5
10 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
4
25 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
4
5 reps
RPE 9.5
9
Russian Twist
3
25 reps
RPE 6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4
2 reps
RPE 6.5
11
Hang Clean
3
15 reps
RPE 6.5
12
Dumbbell Row
4
15 reps
RPE 8
13
Clean Deadlift
2
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
25 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 6.5
3
Russian Twist
2
25 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
6
Sumo Deadlift (Paused)
5
10 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
4
25 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
4
5 reps
RPE 9.5
9
Russian Twist
3
25 reps
RPE 6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4
2 reps
RPE 6.5
11
Hang Clean
3
15 reps
RPE 6.5
12
Dumbbell Row
4
15 reps
RPE 8
13
Clean Deadlift
2
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
25 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 6.5
3
Russian Twist
2
25 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
6
Sumo Deadlift (Paused)
5
10 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
4
25 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
4
5 reps
RPE 9.5
9
Russian Twist
3
25 reps
RPE 6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4
2 reps
RPE 6.5
11
Hang Clean
3
15 reps
RPE 6.5
12
Dumbbell Row
4
15 reps
RPE 8
13
Clean Deadlift
2
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
25 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 6.5
3
Russian Twist
2
25 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
6
Sumo Deadlift (Paused)
5
10 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
4
25 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
4
5 reps
RPE 9.5
9
Russian Twist
3
25 reps
RPE 6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4
2 reps
RPE 6.5
11
Hang Clean
3
15 reps
RPE 6.5
12
Dumbbell Row
4
15 reps
RPE 8
13
Clean Deadlift
2
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
25 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 6.5
3
Russian Twist
2
25 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
6
Sumo Deadlift (Paused)
5
10 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
4
25 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
4
5 reps
RPE 9.5
9
Russian Twist
3
25 reps
RPE 6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4
2 reps
RPE 6.5
11
Hang Clean
3
15 reps
RPE 6.5
12
Dumbbell Row
4
15 reps
RPE 8
13
Clean Deadlift
2
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
25 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 6.5
3
Russian Twist
2
25 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
6
Sumo Deadlift (Paused)
5
10 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
4
25 reps
RPE 6.5
8
Reverse Abs Crunch (Bodyweight)
4
5 reps
RPE 9.5
9
Russian Twist
3
25 reps
RPE 6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4
2 reps
RPE 6.5
11
Hang Clean
3
15 reps
RPE 6.5
12
Dumbbell Row
4
15 reps
RPE 8
13
Clean Deadlift
2
15 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 3
1
Power Clean
3 Sets
5 Reps
@9.5
2
Speed Deadlift
4 Sets
15 Reps
@9.5
3
Squat (Paused)
3 Sets
15 Reps
@9.5
4
Clean Deadlift
3 Sets
5 Reps
@9.5
5
Squat (Barbell)
3 Sets
10 Reps
@8
6
Clean and Press
3 Sets
5 Reps
@8
7
Snatch Deadlift
3 Sets
5 Reps
@6
8
Lunge (Barbell)
4 Sets
15 Reps
@10
9
Deadlift (Paused)
3 Sets
15 Reps
@10
10
Deadlift (Barbell)
3 Sets
15 Reps
@10
Day 4
1
World's Greatest Stretch
3 Sets
20 Reps
@6
2
Stretching
3 Sets
1 mins
@6
3
Couch Stretch
3 Sets
1 mins
@6
Day 2
1
Wrist Curls
1 Set
20 Reps
@9.5
2
Bicep Curl (Dumbbell)
2 Sets
25 Reps
@10
3
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5
High Pull
3 Sets
15 Reps
@9.5
6
Hang Clean
3 Sets
15 Reps
@9
7
Hang Snatch
2 Sets
5 Reps
@10
8
Arnold Press
3 Sets
10 Reps
@9.5
9
Good Morning
4 Sets
5 Reps
@9.5
10
Snatch (Barbell)
3 Sets
5 Reps
@10
11
Bicep Curl (Barbell)
4 Sets
25 Reps
@10
Day 5
1
Sprint
1 Set
10 mins
@8
2
Jumping Jack
3 Sets
25 Reps
@6
3
Cycling
1 Set
25 mins
@9.5
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
2 Reps
@6.5
5
Hang Clean
3 Sets
15 Reps
@8
6
Kelso Shrug
3 Sets
10 Reps
@8.5
Day 6
1
Abs Crunch (Bodyweight)
3 Sets
25 Reps
@6.5
2
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
@6.5
3
Russian Twist
2 Sets
25 Reps
@8
4
Hip Thrust (Dumbbell)
3 Sets
15 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@8.5
6
Sumo Deadlift (Paused)
5 Sets
10 Reps
@6.5
7
Abs Crunch (Bodyweight)
4 Sets
25 Reps
@6.5
8
Reverse Abs Crunch (Bodyweight)
4 Sets
5 Reps
@9.5
9
Russian Twist
3 Sets
25 Reps
@6.5
10
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
2 Reps
@6.5
11
Hang Clean
3 Sets
15 Reps
@6.5
12
Dumbbell Row
4 Sets
15 Reps
@8
13
Clean Deadlift
2 Sets
15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
35 Reps
@10
2
Bench Press (Paused)
3 Sets
15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
25 Reps
@10
4
Incline Bench Press (Barbell)
1 Set
15 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@10
6
Sling Shot Bench Press (Barbell)
1 Set
25 Reps
@10
7
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
2 Reps
@10
8
Wide Grip Pull-Up
3 Sets
2 Reps
@10
9
Pull-Up (Bodyweight)
4 Sets
3 Reps
@10
10
Scapular Pull-Up
4 Sets
1 Reps
@7
11
Push Up
3 Sets
15 Reps
@6.5
12
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5