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FORGE 4

by PT Truls
7 athletes joined

Program Description

Dette treningsprogram er bygget for å skape reell framgang – både i styrke, muskelkontroll og fysisk kapasitet. Opplegget passer perfekt for deg som vil tilbringe en del tid på gymmet, og dermed ha raskere fremgang og vekst. Ha 1-2 hviledager mellom økter A og B. Struktur: • Uke 1–4: Teknikk. Fokuser på flyt, bevegelse og kontroll. • Uke 5–8: Styrke og intensitet. Tyngre vekter og mer kraft. • Uke 9: Deload og restitusjon. Lett uke for å la kroppen hente seg inn og bygge videre. Oppvarming: Start økten med generell oppvarming i 10 minutter, f.eks. romaskin, SkiiERG eller tredemølle. For øvelser med 3 sett: første sett er oppvarming. For øvelser med 4 sett: de to første settene er oppvarming. Målet er å gjøre kroppen klar uten å tømme den før hovedsettene. Trening skal gi kraft, ikke tappe den. Gi alt innenfor rammen av kontroll, og bygg styrke som varer. Lykke til med treningen! – PT Truls

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2024 09:48
  • Last Edited
    Nov 27, 2025 02:45

Summary

Transform your fitness journey with Valora, a comprehensive 9-week program designed to build strength and enhance your overall fitness. Committing just three days a week, you'll engage in targeted full-body workouts that include a mix of compound lifts and dynamic movements, ensuring balanced muscle development. Each session focuses on controlled execution to maximize muscle engagement, with exercises like barbell squats, kettlebell swings, and hip thrusts. Get ready to elevate your training and achieve your goals with a structured approach that fits seamlessly into your lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.4%
Hamstrings
10.3%
Upper Back
9.2%
Front Delts
8.8%
Lats
8.6%
Triceps
8.6%
Quadriceps
8.6%
Chest
6.7%
Abs
6.6%
Biceps
6.3%
Lower Back
4.1%
Middle Delts
3.9%
Rear Delts
2.1%
Adductors
1.3%
Cardio
1.2%
Calves
1.2%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
3
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
3
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
3
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
3
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Cable Crunch
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6A
Bicep Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 9
6B
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
5
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
6A
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill Walk
1
5 mins
RPE 6
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Glute Kickback (Cable)
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
7
Wood Chop
2
8-10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
SkiErg
1 Set
5 mins
@6
2
Lat Pulldown
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-10 Reps
@5
@6
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@5
@6
@9
4
Bent Over Row (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@9
6A
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
6-10 Reps
@6
@9
6B
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@9
Day 2
1
Incline Treadmill Walk
1 Set
5 mins
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@5
@6
@9
@9
3
Hip Thrust (Barbell)
1 Set
2 Sets
10-15 Reps
8-10 Reps
@5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10-12 Reps
6-10 Reps
@6
@9
5
Leg Extension
1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
6
Cable Crunch
1 Set
2 Sets
8-10 Reps
6-10 Reps
@6
@9
Day 3
1
SkiErg
1 Set
5 mins
@6
2
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-10 Reps
@6
@7
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@5
@6
@9
4
Single Arm Row (Dumbbell)
1 Set
2 Sets
10-12 Reps
6-10 Reps
@6
@9
5
Chest Fly (Machine)
1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
6A
Tricep Pushdown (Cable)
1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
6B
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@9
Day 4
1
Incline Treadmill Walk
1 Set
5 mins
@6
2
Leg Curl
1 Set
2 Sets
10-12 Reps
8-10 Reps
@6
@9
3
Squat (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@5
@6
@9
4
Back Extension (Weighted)
1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
5
Glute Kickback (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@6
@9
6
Standing Calf Raise
2 Sets
8-10 Reps
@9
7
Wood Chop
2 Sets
8-10 Reps
@8