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Natural Hypertrophy - BB/Oly Program

by Javier Bellido Roldan
24 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
    Sep 15, 2024 03:13
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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
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