Program Description
Power! and maximal strength.
Program Overview
- LevelIntermediate
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout150 minutes
- CreatedFeb 25, 2024 05:08
- Last EditedJun 18, 2025 10:20

Summary
Unleash your potential with the Lemillion program, a comprehensive 12-week training plan designed to elevate your upper body strength and hypertrophy. Comprising four intense sessions per week, you'll engage in a mix of max effort and hypertrophy-focused workouts, featuring essential lifts like the Bench Press, Military Press, and Bent Over Row. Each session is meticulously crafted to challenge your limits and promote muscle growth, ensuring you build a powerful upper body. Equip yourself with a full gym and get ready to transform your physique!
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
Bench Press (Paused)
3
6-8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 7
3
Floor Press (Barbell)
5
3 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 6.5
5
Kroc Row
3
10-12 reps
RPE 6.5
6
High Pull
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 7
3
Floor Press (Barbell)
5
3 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 6.5
5
Kroc Row
3
10-12 reps
RPE 6.5
6
High Pull
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 7
3
Floor Press (Barbell)
5
3 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 6.5
5
Kroc Row
3
10-12 reps
RPE 6.5
6
High Pull
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 8
3
Floor Press (Barbell)
5
3 reps
RPE 6.5
4
Rolling Tricep Extension (Dumbbell)
4
8-10 reps
RPE 7
5
Kroc Row
4
8-10 reps
RPE 7
6
High Pull
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 8
3
Floor Press (Barbell)
5
3 reps
RPE 6.5
4
Rolling Tricep Extension (Dumbbell)
4
8-10 reps
RPE 7
5
Kroc Row
4
8-10 reps
RPE 7
6
High Pull
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 8
3
Floor Press (Barbell)
5
3 reps
RPE 6.5
4
Rolling Tricep Extension (Dumbbell)
4
8-10 reps
RPE 7
5
Kroc Row
4
8-10 reps
RPE 7
6
High Pull
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2-4 reps
RPE 9
2
Military Press (Barbell)
3
2-4 reps
RPE 9
3
Floor Press (Barbell)
5
3 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
5
6-8 reps
RPE 7.5
5
Kroc Row
5
6-8 reps
RPE 7.5
6
High Pull
5
6-8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2-4 reps
RPE 9
2
Military Press (Barbell)
3
2-4 reps
RPE 9
3
Floor Press (Barbell)
5
3 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
5
6-8 reps
RPE 7.5
5
Kroc Row
5
6-8 reps
RPE 7.5
6
High Pull
5
6-8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2-4 reps
RPE 9
2
Military Press (Barbell)
3
2-4 reps
RPE 9
3
Floor Press (Barbell)
5
3 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
5
6-8 reps
RPE 7.5
5
Kroc Row
5
6-8 reps
RPE 7.5
6
High Pull
5
6-8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-2 reps
RPE 10
2
Military Press (Barbell)
3
1-2 reps
RPE 10
3
Floor Press (Barbell)
5
3 reps
RPE 7.5
4
Rolling Tricep Extension (Dumbbell)
6
6 reps
RPE 8
5
Kroc Row
6
6 reps
RPE 8
6
High Pull
6
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-2 reps
RPE 10
2
Military Press (Barbell)
3
1-2 reps
RPE 10
3
Floor Press (Barbell)
5
3 reps
RPE 7.5
4
Rolling Tricep Extension (Dumbbell)
6
6 reps
RPE 8
5
Kroc Row
6
6 reps
RPE 8
6
High Pull
6
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-2 reps
RPE 10
2
Military Press (Barbell)
3
1-2 reps
RPE 10
3
Floor Press (Barbell)
5
3 reps
RPE 7.5
4
Rolling Tricep Extension (Dumbbell)
6
6 reps
RPE 8
5
Kroc Row
6
6 reps
RPE 8
6
High Pull
6
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Leg Press
3
10-12 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 6
6
Glute-Ham Raise
3
10-12 reps
RPE 6
7
Back Extension
3
10-12 reps
RPE 6
8
Standing Calf Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Leg Press
3
10-12 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 6
6
Glute-Ham Raise
3
10-12 reps
RPE 6
7
Back Extension
3
10-12 reps
RPE 6
8
Standing Calf Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Leg Press
3
10-12 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 6
6
Glute-Ham Raise
3
10-12 reps
RPE 6
7
Back Extension
3
10-12 reps
RPE 6
8
Standing Calf Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12-14 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12-14 reps
RPE 6.5
3
Leg Press
3
12-14 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
12-14 reps
RPE 6.5
5
Side Bend (Dumbbell)
3
12-14 reps
RPE 6.5
6
Glute-Ham Raise
3
12-14 reps
RPE 6.5
7
Back Extension
3
12-14 reps
RPE 6.5
8
Standing Calf Raise
3
12-14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12-14 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12-14 reps
RPE 6.5
3
Leg Press
3
12-14 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
12-14 reps
RPE 6.5
5
Side Bend (Dumbbell)
3
12-14 reps
RPE 6.5
6
Glute-Ham Raise
3
12-14 reps
RPE 6.5
7
Back Extension
3
12-14 reps
RPE 6.5
8
Standing Calf Raise
3
12-14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12-14 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12-14 reps
RPE 6.5
3
Leg Press
3
12-14 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
12-14 reps
RPE 6.5
5
Side Bend (Dumbbell)
3
12-14 reps
RPE 6.5
6
Glute-Ham Raise
3
12-14 reps
RPE 6.5
7
Back Extension
3
12-14 reps
RPE 6.5
8
Standing Calf Raise
3
12-14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
14-16 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
14-16 reps
RPE 7
3
Leg Press
3
14-16 reps
RPE 7
4
Hip Thrust (Barbell)
3
14-16 reps
RPE 7
5
Side Bend (Dumbbell)
3
14-16 reps
RPE 7
6
Glute-Ham Raise
3
14-16 reps
RPE 7
7
Back Extension
3
14-16 reps
RPE 7
8
Standing Calf Raise
3
14-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
14-16 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
14-16 reps
RPE 7
3
Leg Press
3
14-16 reps
RPE 7
4
Hip Thrust (Barbell)
3
14-16 reps
RPE 7
5
Side Bend (Dumbbell)
3
14-16 reps
RPE 7
6
Glute-Ham Raise
3
14-16 reps
RPE 7
7
Back Extension
3
14-16 reps
RPE 7
8
Standing Calf Raise
3
14-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
14-16 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
14-16 reps
RPE 7
3
Leg Press
3
14-16 reps
RPE 7
4
Hip Thrust (Barbell)
3
14-16 reps
RPE 7
5
Side Bend (Dumbbell)
3
14-16 reps
RPE 7
6
Glute-Ham Raise
3
14-16 reps
RPE 7
7
Back Extension
3
14-16 reps
RPE 7
8
Standing Calf Raise
3
14-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
16-20 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
16-20 reps
RPE 7.5
3
Leg Press
3
16-20 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
16-20 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
16-20 reps
RPE 7.5
6
Glute-Ham Raise
3
16-20 reps
RPE 7.5
7
Back Extension
3
16-20 reps
RPE 7.5
8
Standing Calf Raise
3
16-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
16-20 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
16-20 reps
RPE 7.5
3
Leg Press
3
16-20 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
16-20 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
16-20 reps
RPE 7.5
6
Glute-Ham Raise
3
16-20 reps
RPE 7.5
7
Back Extension
3
16-20 reps
RPE 7.5
8
Standing Calf Raise
3
16-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
16-20 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
16-20 reps
RPE 7.5
3
Leg Press
3
16-20 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
16-20 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
16-20 reps
RPE 7.5
6
Glute-Ham Raise
3
16-20 reps
RPE 7.5
7
Back Extension
3
16-20 reps
RPE 7.5
8
Standing Calf Raise
3
16-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Chest Fly (Cable)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Arnold Press
3
10-12 reps
RPE 6
6
Front Raise
3
10-12 reps
RPE 6
7
Skull Crusher
3
10-12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Chest Fly (Cable)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Arnold Press
3
10-12 reps
RPE 6
6
Front Raise
3
10-12 reps
RPE 6
7
Skull Crusher
3
10-12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Chest Fly (Cable)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Arnold Press
3
10-12 reps
RPE 6
6
Front Raise
3
10-12 reps
RPE 6
7
Skull Crusher
3
10-12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12-14 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
12-14 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-14 reps
RPE 6.5
4
Face Pull
3
12-14 reps
RPE 6.5
5
Arnold Press
3
12-14 reps
RPE 6.5
6
Front Raise
3
12-14 reps
RPE 6.5
7
Skull Crusher
3
12-14 reps
RPE 6.5
8
Tricep Pushdown (Cable)
3
12-14 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12-14 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
12-14 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-14 reps
RPE 6.5
4
Face Pull
3
12-14 reps
RPE 6.5
5
Arnold Press
3
12-14 reps
RPE 6.5
6
Front Raise
3
12-14 reps
RPE 6.5
7
Skull Crusher
3
12-14 reps
RPE 6.5
8
Tricep Pushdown (Cable)
3
12-14 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12-14 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
12-14 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-14 reps
RPE 6.5
4
Face Pull
3
12-14 reps
RPE 6.5
5
Arnold Press
3
12-14 reps
RPE 6.5
6
Front Raise
3
12-14 reps
RPE 6.5
7
Skull Crusher
3
12-14 reps
RPE 6.5
8
Tricep Pushdown (Cable)
3
12-14 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
14-16 reps
RPE 7
2
Bent Over Row (Barbell)
3
14-16 reps
RPE 7
3
Chest Fly (Cable)
3
14-16 reps
RPE 7
4
Face Pull
3
14-16 reps
RPE 7
5
Arnold Press
3
14-16 reps
RPE 7
6
Front Raise
3
14-16 reps
RPE 7
7
Skull Crusher
3
14-16 reps
RPE 7
8
Tricep Pushdown (Cable)
3
14-16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
14-16 reps
RPE 7
2
Bent Over Row (Barbell)
3
14-16 reps
RPE 7
3
Chest Fly (Cable)
3
14-16 reps
RPE 7
4
Face Pull
3
14-16 reps
RPE 7
5
Arnold Press
3
14-16 reps
RPE 7
6
Front Raise
3
14-16 reps
RPE 7
7
Skull Crusher
3
14-16 reps
RPE 7
8
Tricep Pushdown (Cable)
3
14-16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
14-16 reps
RPE 7
2
Bent Over Row (Barbell)
3
14-16 reps
RPE 7
3
Chest Fly (Cable)
3
14-16 reps
RPE 7
4
Face Pull
3
14-16 reps
RPE 7
5
Arnold Press
3
14-16 reps
RPE 7
6
Front Raise
3
14-16 reps
RPE 7
7
Skull Crusher
3
14-16 reps
RPE 7
8
Tricep Pushdown (Cable)
3
14-16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
16-20 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
16-20 reps
RPE 7.5
3
Chest Fly (Cable)
3
16-20 reps
RPE 7.5
4
Face Pull
3
16-20 reps
RPE 7.5
5
Arnold Press
3
16-20 reps
RPE 7.5
6
Front Raise
3
16-20 reps
RPE 7.5
7
Skull Crusher
3
16-20 reps
RPE 7.5
8
Tricep Pushdown (Cable)
3
16-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
16-20 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
16-20 reps
RPE 7.5
3
Chest Fly (Cable)
3
16-20 reps
RPE 7.5
4
Face Pull
3
16-20 reps
RPE 7.5
5
Arnold Press
3
16-20 reps
RPE 7.5
6
Front Raise
3
16-20 reps
RPE 7.5
7
Skull Crusher
3
16-20 reps
RPE 7.5
8
Tricep Pushdown (Cable)
3
16-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
16-20 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
16-20 reps
RPE 7.5
3
Chest Fly (Cable)
3
16-20 reps
RPE 7.5
4
Face Pull
3
16-20 reps
RPE 7.5
5
Arnold Press
3
16-20 reps
RPE 7.5
6
Front Raise
3
16-20 reps
RPE 7.5
7
Skull Crusher
3
16-20 reps
RPE 7.5
8
Tricep Pushdown (Cable)
3
16-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6-8 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 6
3
Good Morning
3
10-12 reps
RPE 6.5
4
Split Squat Jump
5
3 reps
RPE 6
5
Pull Through (Cable)
3
10-12 reps
RPE 6.5
6
Med Ball Slam
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6-8 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 6
3
Good Morning
3
10-12 reps
RPE 6.5
4
Split Squat Jump
5
3 reps
RPE 6
5
Pull Through (Cable)
3
10-12 reps
RPE 6.5
6
Med Ball Slam
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6-8 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 6
3
Good Morning
3
10-12 reps
RPE 6.5
4
Split Squat Jump
5
3 reps
RPE 6
5
Pull Through (Cable)
3
10-12 reps
RPE 6.5
6
Med Ball Slam
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-6 reps
RPE 8
2
Box Squat (Barbell)
5
3 reps
RPE 6.5
3
Good Morning
4
8-10 reps
RPE 7
4
Split Squat Jump
5
3 reps
RPE 6.5
5
Pull Through (Cable)
4
8-10 reps
RPE 7
6
Med Ball Slam
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-6 reps
RPE 8
2
Box Squat (Barbell)
5
3 reps
RPE 6.5
3
Good Morning
4
8-10 reps
RPE 7
4
Split Squat Jump
5
3 reps
RPE 6.5
5
Pull Through (Cable)
4
8-10 reps
RPE 7
6
Med Ball Slam
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-6 reps
RPE 8
2
Box Squat (Barbell)
5
3 reps
RPE 6.5
3
Good Morning
4
8-10 reps
RPE 7
4
Split Squat Jump
5
3 reps
RPE 6.5
5
Pull Through (Cable)
4
8-10 reps
RPE 7
6
Med Ball Slam
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2-4 reps
RPE 9
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Good Morning
5
6-8 reps
RPE 7.5
4
Split Squat Jump
5
3 reps
RPE 7
5
Pull Through (Cable)
5
6-8 reps
RPE 7.5
6
Med Ball Slam
5
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2-4 reps
RPE 9
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Good Morning
5
6-8 reps
RPE 7.5
4
Split Squat Jump
5
3 reps
RPE 7
5
Pull Through (Cable)
5
6-8 reps
RPE 7.5
6
Med Ball Slam
5
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2-4 reps
RPE 9
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Good Morning
5
6-8 reps
RPE 7.5
4
Split Squat Jump
5
3 reps
RPE 7
5
Pull Through (Cable)
5
6-8 reps
RPE 7.5
6
Med Ball Slam
5
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
1-2 reps
RPE 10
2
Box Squat (Barbell)
5
3 reps
RPE 7.5
3
Good Morning
6
6 reps
RPE 8
4
Split Squat Jump
5
3 reps
RPE 7.5
5
Pull Through (Cable)
6
6 reps
RPE 8
6
Med Ball Slam
6
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
1-2 reps
RPE 10
2
Box Squat (Barbell)
5
3 reps
RPE 7.5
3
Good Morning
6
6 reps
RPE 8
4
Split Squat Jump
5
3 reps
RPE 7.5
5
Pull Through (Cable)
6
6 reps
RPE 8
6
Med Ball Slam
6
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
1-2 reps
RPE 10
2
Box Squat (Barbell)
5
3 reps
RPE 7.5
3
Good Morning
6
6 reps
RPE 8
4
Split Squat Jump
5
3 reps
RPE 7.5
5
Pull Through (Cable)
6
6 reps
RPE 8
6
Med Ball Slam
6
6 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)3 Sets
6-8 Reps
@7
2
Military Press (Barbell)3 Sets
6-8 Reps
@7
3
Floor Press (Barbell)5 Sets
3 Reps
@6
4
Rolling Tricep Extension (Dumbbell)3 Sets
10-12 Reps
@6.5
5
Kroc Row3 Sets
10-12 Reps
@6.5
6
High Pull3 Sets
10-12 Reps
@6.5
Day 3
1
Larsen Press (Barbell)3 Sets
10-12 Reps
@6
2
Bent Over Row (Barbell)3 Sets
10-12 Reps
@6
3
Chest Fly (Cable)3 Sets
10-12 Reps
@6
4
Face Pull3 Sets
10-12 Reps
@6
5
Arnold Press3 Sets
10-12 Reps
@6
6
Front Raise3 Sets
10-12 Reps
@6
7
Skull Crusher3 Sets
10-12 Reps
@6
8
Tricep Pushdown (Cable)3 Sets
10-12 Reps
@6
Day 2
1
Tempo Squat (Barbell)3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@6
3
Leg Press3 Sets
10-12 Reps
@6
4
Hip Thrust (Barbell)3 Sets
10-12 Reps
@6
5
Side Bend (Dumbbell)3 Sets
10-12 Reps
@6
6
Glute-Ham Raise3 Sets
10-12 Reps
@6
7
Back Extension3 Sets
10-12 Reps
@6
8
Standing Calf Raise3 Sets
10-12 Reps
@6
Day 4
1
Rack Pull (Barbell)3 Sets
6-8 Reps
@7
2
Box Squat (Barbell)5 Sets
3 Reps
@6
3
Good Morning3 Sets
10-12 Reps
@6.5
4
Split Squat Jump5 Sets
3 Reps
@6
5
Pull Through (Cable)3 Sets
10-12 Reps
@6.5
6
Med Ball Slam3 Sets
10-12 Reps
@6.5