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BoostcampPNG

Styrka

by jacob L.
1 athletes joined

Program Description

The intent was to blend portions of strongman and powerlifting. Keeping things fresh and fun while building functional strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 18, 2025 11:15
  • Last Edited
    Sep 19, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Quadriceps
11.4%
Glutes
10.7%
Abs
8.1%
Upper Back
7.3%
Front Delts
6.5%
Forearms
6.3%
Triceps
6.2%
Middle Delts
5.9%
Lower Back
5.8%
Biceps
5.7%
Chest
4.8%
Rear Delts
3.7%
Calves
2.1%
Lats
1.5%
Adductors
1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 7-8
2
Squat (Barbell)
5
8-10 reps
65%
3
Trap Bar Deadlift
3
6-8 reps
65%
4
Hack Squat
4
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7-8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 7-8
2
Squat (Barbell)
5
8-10 reps
70%
3
Trap Bar Deadlift
3
6-8 reps
70%
4
Hack Squat
4
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7-8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 7-8
2
Squat (Barbell)
5
8-10 reps
72.5%
3
Trap Bar Deadlift
3
6-8 reps
72.5%
4
Hack Squat
4
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7-8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 8-9
2
Squat (Barbell)
4
5-6 reps
75%
3
Trap Bar Deadlift
3
4-6 reps
75%
4
Hack Squat
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Standing Calf Raise
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 7-8
2
Squat (Barbell)
5
8-10 reps
77.5%
3
Trap Bar Deadlift
3
6-8 reps
77.5%
4
Hack Squat
4
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7-8
6
Standing Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 7-8
2
Squat (Barbell)
4
5-6 reps
80%
3
Trap Bar Deadlift
3
4-6 reps
80%
4
Hack Squat
4
8-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Standing Calf Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 7-8
2
Squat (Barbell)
4
5-6 reps
82.5%
3
Trap Bar Deadlift
3
4-6 reps
82.5%
4
Hack Squat
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Standing Calf Raise
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 8-9
2
Squat (Barbell)
4
5-6 reps
85%
3
Trap Bar Deadlift
3
6-8 reps
85%
4
Hack Squat
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Standing Calf Raise
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-8 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
87.5%
3
Trap Bar Deadlift
3
6-8 reps
87.5%
4
Hack Squat
3
6-8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-99 reps
RPE 9
RPE 9
6
Standing Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-8 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
90%
3
Trap Bar Deadlift
3
6-8 reps
90%
4
Hack Squat
3
6-8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-99 reps
RPE 9
RPE 9
6
Standing Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-8 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
92.5%
3
Trap Bar Deadlift
3
6-8 reps
92.5%
4
Hack Squat
3
6-8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-99 reps
RPE 9
RPE 9
6
Standing Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-8 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
95%
3
Trap Bar Deadlift
3
6-8 reps
95%
4
Hack Squat
3
6-8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-99 reps
RPE 9
RPE 9
6
Standing Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
12-15 reps
RPE 7
2
Bench Press (Barbell)
5
6-8 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
65%
4
JM Press
3
8-10 reps
50%
5
Dip (Weighted)
3
10-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
12-15 reps
RPE 7
2
Bench Press (Barbell)
5
6-8 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
70%
4
JM Press
3
8-10 reps
55%
5
Dip (Weighted)
3
10-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
12-15 reps
RPE 7
2
Bench Press (Barbell)
5
6-8 reps
72.5%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
72.5%
4
JM Press
3
8-10 reps
60%
5
Dip (Weighted)
3
10-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
12-15 reps
RPE 7
2
Bench Press (Barbell)
5
6-8 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
70%
4
JM Press
3
8-10 reps
60%
5
Dip (Weighted)
3
10-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
10-12 reps
RPE 7-8
2
Bench Press (Barbell)
4
4-5 reps
77.5%
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
77.5%
4
JM Press
3
6-8 reps
60%
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
12-15 reps
RPE 7
2
Bench Press (Barbell)
5
6-8 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
70%
4
JM Press
3
8-10 reps
60%
5
Dip (Weighted)
3
10-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
12-15 reps
RPE 7
2
Bench Press (Barbell)
4
6-8 reps
82.5%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
82.5%
4
JM Press
3
6-8 reps
75%
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
10-12 reps
RPE 7-8
2
Bench Press (Barbell)
4
4-5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
85%
4
JM Press
3
6-8 reps
70%
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
2-3 reps
87.5%
3
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
87.5%
4
JM Press
3
4-6 reps
70%
5
Dip (Weighted)
2
1
6-8 reps
6-99 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
2-3 reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
90%
4
JM Press
3
4-6 reps
75%
5
Dip (Weighted)
2
1
6-8 reps
6-99 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
2-3 reps
92.5%
3
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
92.5%
4
JM Press
3
4-6 reps
75%
5
Dip (Weighted)
2
1
6-8 reps
6-99 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
2-3 reps
95%
3
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
95%
4
JM Press
3
4-6 reps
75%
5
Dip (Weighted)
2
1
6-8 reps
6-99 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
40%
2
Deadlift (Barbell)
4
5-7 reps
65%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
65%
4
Kroc Row
3
15-20 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 7-8
6
Ed Coan Suitcase Holds
3
30-60 secs
55%
7
Lying Leg Curl
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
45%
2
Deadlift (Barbell)
4
5-7 reps
70%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
70%
4
Kroc Row
3
15-20 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 7-8
6
Ed Coan Suitcase Holds
3
30-60 secs
55%
7
Lying Leg Curl
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
50%
2
Deadlift (Barbell)
4
5-7 reps
72.5%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
72.5%
4
Kroc Row
3
15-20 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 7-8
6
Ed Coan Suitcase Holds
3
30-60 secs
60%
7
Lying Leg Curl
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
40%
2
Deadlift (Barbell)
4
5-7 reps
75%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
65%
4
Kroc Row
3
15-20 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 7-8
6
Ed Coan Suitcase Holds
3
30-60 secs
60%
7
Lying Leg Curl
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
45%
2
Deadlift (Barbell)
3
3-5 reps
77.5%
3
Romanian Deadlift (Trap Bar)
3
6-8 reps
77.5%
4
Kroc Row
3
10-12 reps
RPE 8-9
5
Hammer Curl
4
10-12 reps
RPE 8-9
6
Ed Coan Suitcase Holds
3
30-60 secs
55%
7
Lying Leg Curl
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
40%
2
Deadlift (Barbell)
4
5-7 reps
75%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
65%
4
Kroc Row
3
15-20 reps
RPE 8
5
Hammer Curl
3
12-15 reps
RPE 7-8
6
Ed Coan Suitcase Holds
3
30-60 secs
60%
7
Lying Leg Curl
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
45%
2
Deadlift (Barbell)
3
3-5 reps
82.5%
3
Romanian Deadlift (Trap Bar)
3
6-8 reps
82.5%
4
Kroc Row
3
10-12 reps
RPE 8-9
5
Hammer Curl
3
10-12 reps
RPE 8-9
6
Ed Coan Suitcase Holds
3
30-60 secs
65%
7
Lying Leg Curl
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10-12 reps
55%
2
Deadlift (Barbell)
3
3-5 reps
85%
3
Romanian Deadlift (Trap Bar)
3
6-8 reps
85%
4
Kroc Row
3
12-15 reps
RPE 8-9
5
Hammer Curl
3
10-12 reps
RPE 8-9
6
Ed Coan Suitcase Holds
3
30-60 secs
65%
7
Lying Leg Curl
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-8 reps
50%
2
Deadlift (Barbell)
3
1-3 reps
87.5%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
87.5%
4
Kroc Row
3
10-12 reps
RPE 9
5
Hammer Curl
3
8-10 reps
RPE 9
6
Ed Coan Suitcase Holds
3
30-60 secs
60%
7
Lying Leg Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-8 reps
55%
2
Deadlift (Barbell)
3
1-3 reps
90%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
90%
4
Kroc Row
3
10-12 reps
RPE 9
5
Hammer Curl
3
8-10 reps
RPE 9
6
Ed Coan Suitcase Holds
3
30-60 secs
65%
7
Lying Leg Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-8 reps
55%
2
Deadlift (Barbell)
3
1-3 reps
92.5%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
92.5%
4
Kroc Row
3
10-12 reps
RPE 9
5
Hammer Curl
3
8-10 reps
RPE 9
6
Ed Coan Suitcase Holds
3
30-60 secs
65%
7
Lying Leg Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-8 reps
60%
2
Deadlift (Barbell)
3
1-3 reps
95%
3
Romanian Deadlift (Trap Bar)
3
8-10 reps
95%
4
Kroc Row
3
10-12 reps
RPE 9
5
Hammer Curl
3
8-10 reps
RPE 9
6
Ed Coan Suitcase Holds
3
30-60 secs
70%
7
Lying Leg Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 reps
RPE 9
2
Sandbag Zercher Carry
3
20-30 secs
RPE 8-9
3
Kettlebell Swing
4
15-20 reps
RPE 8
4
Sandbag Clean and Press
3
6-8 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 7-8
6A
Russian Twist
3
30 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 reps
RPE 9
2
Sandbag Zercher Carry
3
20-30 secs
RPE 8-9
3
Kettlebell Swing
4
15-20 reps
RPE 8
4
Sandbag Clean and Press
3
6-8 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 7-8
6A
Russian Twist
3
30 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 reps
RPE 9
2
Sandbag Zercher Carry
3
20-30 secs
RPE 8-9
3
Kettlebell Swing
4
15-20 reps
RPE 8
4
Sandbag Clean and Press
3
6-8 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 7-8
6A
Russian Twist
3
30 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 reps
RPE 9
2
Sandbag Zercher Carry
3
20-30 secs
RPE 8-9
3
Kettlebell Swing
4
15-20 reps
RPE 8
4
Sandbag Clean and Press
3
6-8 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 7-8
6A
Russian Twist
3
30 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
20-30 secs
RPE 8-9
3
Kettlebell Swing
3
20-25 reps
RPE 8
4
Sandbag Clean and Press
3
4-6 reps
RPE 9
5
Concentration Curl
3
10-12 reps
RPE 8-9
6A
Russian Twist
3
45 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
1 reps
RPE 9
2
Sandbag Zercher Carry
3
20-30 secs
RPE 8-9
3
Kettlebell Swing
4
15-20 reps
RPE 8
4
Sandbag Clean and Press
3
6-8 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 7-8
6A
Russian Twist
3
30 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
30-40 secs
RPE 8-9
3
Kettlebell Swing
3
20-25 reps
RPE 8
4
Sandbag Clean and Press
3
4-6 reps
RPE 9
5
Concentration Curl
3
10-12 reps
RPE 8-9
6A
Russian Twist
3
45 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
30-40 secs
RPE 8-9
3
Kettlebell Swing
3
20-25 reps
RPE 8
4
Sandbag Clean and Press
3
4-6 reps
RPE 9
5
Concentration Curl
3
10-12 reps
RPE 8-9
6A
Russian Twist
3
45 secs
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
40 secs
RPE 9
3
Kettlebell Swing
2
1
25-30 reps
25-20 reps
RPE 8
RPE 8
4
Sandbag Clean and Press
3
3-5 reps
RPE 9
5
Concentration Curl
3
8-10 reps
RPE 9
6A
Russian Twist
1
2
1960 secs
60 secs
RPE 8
RPE 8
6B
Plank
3
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
40 secs
RPE 9
3
Kettlebell Swing
2
1
25-30 reps
25-20 reps
RPE 8
RPE 8
4
Sandbag Clean and Press
3
3-5 reps
RPE 9
5
Concentration Curl
3
8-10 reps
RPE 9
6A
Russian Twist
1
2
1960 secs
60 secs
RPE 8
RPE 8
6B
Plank
3
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
40 secs
RPE 9
3
Kettlebell Swing
2
1
25-30 reps
25-20 reps
RPE 8
RPE 8
4
Sandbag Clean and Press
3
3-5 reps
RPE 9
5
Concentration Curl
3
8-10 reps
RPE 9
6A
Russian Twist
1
2
1960 secs
60 secs
RPE 8
RPE 8
6B
Plank
3
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1 reps
RPE 9
2
Sandbag Zercher Carry
3
40 secs
RPE 9
3
Kettlebell Swing
2
1
25-30 reps
25-20 reps
RPE 8
RPE 8
4
Sandbag Clean and Press
3
3-5 reps
RPE 9
5
Concentration Curl
3
8-10 reps
RPE 9
6A
Russian Twist
1
2
1960 secs
60 secs
RPE 8
RPE 8
6B
Plank
3
2 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
3 Sets
10-12 Reps
@7-8
2
Squat (Barbell)
5 Sets
8-10 Reps
65%
3
Trap Bar Deadlift
3 Sets
6-8 Reps
65%
4
Hack Squat
4 Sets
10-12 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@7-8
6
Standing Calf Raise
4 Sets
12-15 Reps
@8
Day 2
1
Band Face Pull
3 Sets
12-15 Reps
@7
2
Bench Press (Barbell)
5 Sets
6-8 Reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
65%
4
JM Press
3 Sets
8-10 Reps
50%
5
Dip (Weighted)
3 Sets
10-12 Reps
@7-8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
Day 3
1
Good Morning
3 Sets
10-12 Reps
40%
2
Deadlift (Barbell)
4 Sets
5-7 Reps
65%
3
Romanian Deadlift (Trap Bar)
3 Sets
8-10 Reps
65%
4
Kroc Row
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
12-15 Reps
@7-8
6
Ed Coan Suitcase Holds
3 Sets
30-60 secs
55%
7
Lying Leg Curl
3 Sets
10-12 Reps
@7-8
Day 4
1
Farmer's Walk (Weighted)
4 Sets
1 Reps
@9
2
Sandbag Zercher Carry
3 Sets
20-30 secs
@8-9
3
Kettlebell Swing
4 Sets
15-20 Reps
@8
4
Sandbag Clean and Press
3 Sets
6-8 Reps
@9
5
Concentration Curl
3 Sets
12-15 Reps
@7-8
6A
Russian Twist
3 Sets
30 secs
@8
6B
Plank
3 Sets
1 mins
@8