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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 31, 2025 07:01

Summary

Unleash your strength with this comprehensive 18-week Power Training Plan, designed for dedicated lifters ready to elevate their performance. Committing to six days a week, you'll focus on explosive movements like Power Cleans, Speed Deadlifts, and Squat variations, ensuring you build both power and muscle. Each session is meticulously crafted to challenge your limits and enhance your Olympic lifting skills, making it perfect for those with a garage gym setup. Get ready to transform your physique and dominate your lifts!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.1%
Quadriceps
11%
Glutes
9.8%
Chest
8.7%
Upper Back
8.7%
Triceps
8.5%
Biceps
6.5%
Front Delts
5.4%
Hamstrings
5.2%
Lats
4.7%
Olympic
4.6%
Other
3.8%
Lower Back
3.2%
Forearms
2.2%
Middle Delts
2.1%
Adductors
1.8%
Stretching
0.6%
Rear Delts
0.6%
Cardio
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
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