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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 24, 2025 04:15

Summary

**Styrka** is a comprehensive 12-week strength training program designed for serious lifters looking to maximize their upper and lower body power. With four focused training days each week, you'll engage in a variety of compound and accessory movements, including bench presses, deadlifts, and weighted dips, all tailored to enhance your performance and build muscle. This program emphasizes progressive overload and proper form to ensure you achieve your strength goals safely and effectively. Get ready to elevate your training and unlock your full potential!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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