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BoostcampPNG

Natural Hypertrophy - BB/Oly Program

by Javier Bellido Roldan
45 athletes joined

Program Description

Bodybuilding olympic-weightlifting-inspired training program created by Natural Hypertrophy.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 03, 2024 04:12
  • Last Edited
    Apr 02, 2025 01:30

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Abs
9.6%
Lats
9.2%
Middle Delts
8.9%
Quadriceps
8.5%
Glutes
8%
Lower Back
6.9%
Triceps
6.6%
Olympic
5.6%
Hamstrings
5.5%
Front Delts
5.5%
Biceps
4.2%
Neck
3.7%
Rear Delts
3.7%
Chest
2.2%
Adductors
0.6%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9