Program Description
LEG PRESS AND BAND PULL APARTS - 100 reps unbroken for the leg press using super lightweight. 100 reps with bands in all directions warming up the upper body. SQUAT AND BENCH - I'd suggest starting with a Training max of 70 to 80% of your 1 rep max. Remember "this is a marathon not a sprint." Only day I'd suggest exceeding the rep range for the squat and bench press would be the last set of day 3 and that's only if you're feeling good. Other than that, stick with the prescribed reps for those exercises. Also, In the early weeks of the program work on good technique. Control the weight on the eccentric portion (weight moving down) and drive hard the concentric portion (weight moving up). DEADLIFT AND OVER HEAD PRESS - I'd suggest starting around 85% of your 1rm for deadlifts and 75% for the ohp. Focus on good technique and proper bracing for these.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedNov 30, 2025 10:18
- Last EditedDec 02, 2025 12:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Glutes
12.1%
Hamstrings
10.2%
Triceps
8.6%
Abs
7.6%
Front Delts
7.5%
Upper Back
6.4%
Chest
4.8%
Lats
4.8%
Biceps
4.8%
Other
3.8%
Forearms
3.3%
Middle Delts
3.2%
Lower Back
2.9%
Adductors
2.4%
Rear Delts
2.2%
Abductors
1.1%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Box Jump
3
3 reps
-
3A
Incline Bench Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3B
Standing Med Ball Chest Pass
3
3 reps
-
4A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Hand Over Hand Sled Pull
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7B
Hollow Hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
+5 lbs
3B
Standing Med Ball Chest Pass
3
3 reps
-
4A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Hand Over Hand Sled Pull
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7B
Hollow Hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
+5 lbs
3B
Standing Med Ball Chest Pass
3
3 reps
-
4A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Hand Over Hand Sled Pull
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7B
Hollow Hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
+5 lbs
3B
Standing Med Ball Chest Pass
3
3 reps
-
4A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Hand Over Hand Sled Pull
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7B
Hollow Hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
+5 lbs
3B
Standing Med Ball Chest Pass
3
3 reps
-
4A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Hand Over Hand Sled Pull
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7B
Hollow Hold
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Front Squat (Barbell)
3
5 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
+5 lbs
3B
Standing Med Ball Chest Pass
3
3 reps
-
4A
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Farmer's Walk (Weighted)
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Hand Over Hand Sled Pull
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7B
Hollow Hold
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Safety Bar Squat
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3B
Med Ball Slam
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
9 reps
RPE 7
RPE 8
RPE 9
4B
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
1
12 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hyperextension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6A
Prowler Push
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6B
Pigeon Stretch
4
0.5 mins
RPE 10
7
Echo Bike
4
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Safety Bar Squat
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+10 lbs
3B
Med Ball Slam
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
9 reps
RPE 7
RPE 8
RPE 9
4B
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
1
12 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hyperextension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6A
Prowler Push
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6B
Pigeon Stretch
4
0.5 mins
RPE 10
7
Echo Bike
4
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Safety Bar Squat
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+10 lbs
3B
Med Ball Slam
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
9 reps
RPE 7
RPE 8
RPE 9
4B
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
1
12 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hyperextension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6A
Prowler Push
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6B
Pigeon Stretch
4
0.5 mins
RPE 10
7
Echo Bike
4
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Safety Bar Squat
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+10 lbs
3B
Med Ball Slam
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
9 reps
RPE 7
RPE 8
RPE 9
4B
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
1
12 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hyperextension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6A
Prowler Push
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6B
Pigeon Stretch
4
0.5 mins
RPE 10
7
Echo Bike
4
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Safety Bar Squat
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+10 lbs
3B
Med Ball Slam
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
9 reps
RPE 7
RPE 8
RPE 9
4B
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
1
12 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hyperextension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6A
Prowler Push
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6B
Pigeon Stretch
4
0.5 mins
RPE 10
7
Echo Bike
4
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Safety Bar Squat
3
3 reps
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
3
3 reps
+10 lbs
3B
Med Ball Slam
3
3 reps
-
4A
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
9 reps
RPE 7
RPE 8
RPE 9
4B
Hip Thrust (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
1
12 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hyperextension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6A
Prowler Push
1
1
1
1
1 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6B
Pigeon Stretch
4
0.5 mins
RPE 10
7
Echo Bike
4
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Single Arm Dumbbell Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Tricep Extension (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Battle Ropes
4
AMRAP
RPE 10
7B
Childs Pose
4
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Single Arm Dumbbell Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Tricep Extension (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Battle Ropes
4
AMRAP
RPE 10
7B
Childs Pose
4
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Single Arm Dumbbell Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Tricep Extension (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Battle Ropes
4
AMRAP
RPE 10
7B
Childs Pose
4
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Single Arm Dumbbell Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Tricep Extension (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Battle Ropes
4
AMRAP
RPE 10
7B
Childs Pose
4
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Single Arm Dumbbell Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Tricep Extension (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Battle Ropes
4
AMRAP
RPE 10
7B
Childs Pose
4
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Box Jump
3
3 reps
-
3A
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Lying Chest Pass Med Ball Throw
3
3 reps
-
4A
Bent Over Row (Kettlebell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4B
Single Arm Dumbbell Bench Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5C
Lying Tricep Extension (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5D
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
1
1
1
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
RPE 10
7A
Battle Ropes
4
AMRAP
RPE 10
7B
Childs Pose
4
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 5
4B
Walking Lunge
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5A
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Underhand Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5C
Reverse Hypers
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5D
Shoulder Press (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Bear Hug Farmers Walk
4
1 mins
RPE 8
7
Hanging Knee Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
4
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 5
4B
Walking Lunge
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5A
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Reverse Hypers
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5C
Underhand Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5D
Shoulder Press (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Bear Hug Farmers Walk
4
1 mins
RPE 8
7
Hanging Knee Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
4
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 5
4B
Walking Lunge
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5A
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Reverse Hypers
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5C
Underhand Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5D
Shoulder Press (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Bear Hug Farmers Walk
4
1 mins
RPE 8
7
Hanging Knee Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
4
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 5
4B
Walking Lunge
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5A
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Reverse Hypers
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5C
Underhand Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5D
Shoulder Press (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Bear Hug Farmers Walk
4
1 mins
RPE 8
7
Hanging Knee Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
4
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 5
4B
Walking Lunge
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5A
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Reverse Hypers
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5C
Underhand Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5D
Shoulder Press (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Bear Hug Farmers Walk
4
1 mins
RPE 8
7
Hanging Knee Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
4
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
1
100 reps
RPE 6
1B
Leg Press
1
100 reps
RPE 6
2A
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
+10 lbs
+10 lbs
+10 lbs
2B
Broad Jump
3
3 reps
-
3A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
+5 lbs
+5 lbs
+5 lbs
3B
Standing Med Ball Push Press Throw
3
3 reps
-
4A
Chin-Up (Bodyweight)
3
AMRAP
RPE 5
4B
Walking Lunge
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5A
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5B
Reverse Hypers
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5C
Underhand Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5D
Shoulder Press (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Bear Hug Farmers Walk
4
1 mins
RPE 8
7
Hanging Knee Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Echo Bike
4
10 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Front Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3B
Standing Med Ball Chest Pass1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4B
Barbell Row1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5C
Lying Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5D
Hammer Curl (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@7
@8
@9
@10
7A
Hand Over Hand Sled Pull1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
7B
Hollow Hold1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
Day 2
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Safety Bar Squat1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2B
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3B
Med Ball Slam1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
9 Reps
@7
@8
@9
4B
Hip Thrust (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Hip Adductor (Machine)1 Set
1 Set
1 Set
12 Reps
15 Reps
12 Reps
@8
@9
@10
5B
French Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5C
Reverse Hyperextension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5D
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6A
Prowler Push1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@7
@8
@9
@10
6B
Pigeon Stretch1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
7
Echo Bike1 Set
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
10 mins
@10
@10
@10
@10
Day 3
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2B
Box Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3B
Lying Chest Pass Med Ball Throw1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Bent Over Row (Kettlebell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4B
Single Arm Dumbbell Bench Press1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Reverse Pec Deck1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5B
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5C
Lying Tricep Extension (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5D
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Suitcase Carry1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@7
@8
@9
@10
7A
Battle Ropes1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@10
@10
@10
@10
7B
Childs Pose1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
Day 4
1A
Band Pull Apart1 Set
100 Reps
@6
1B
Leg Press1 Set
100 Reps
@6
2A
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2B
Broad Jump1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3A
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3B
Standing Med Ball Push Press Throw1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
4A
Chin-Up (Bodyweight)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@5
@5
@5
4B
Walking Lunge1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
5A
Leg Press1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5B
Underhand Lat Pulldown1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5C
Reverse Hypers1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5D
Shoulder Press (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Bear Hug Farmers Walk1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@8
@8
@8
@8
7
Hanging Knee Raise1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
8
Echo Bike1 Set
1 Set
1 Set
1 Set
10 mins
10 mins
10 mins
10 mins
@10
@10
@10
@10