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BoostcampPNG

Judo

by Shourya G.
12 athletes joined

Program Description

A mix of strength, size and speed.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 11:50
  • Last Edited
    Jul 31, 2024 01:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Lats
14.7%
Middle Delts
9.3%
Biceps
8.9%
Front Delts
7.7%
Abs
7.7%
Hamstrings
7.3%
Triceps
7.3%
Glutes
5.8%
Chest
4.6%
Lower Back
4.6%
Quadriceps
4.2%
Forearms
1.2%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
-
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
-
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
-
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
-
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
-
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
-
9
Ab Wheel
2 Sets
5 Reps
@8