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BoostcampPNG

pHd: Potentially Herniated Disk(s)

by Alex G.

Program Description

Mike "One set" Mentzer, Dorian Yates and Tom Platz met in a park...

Program Overview

  • Level
    Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 09:09
  • Last Edited
    Mar 30, 2026 04:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.3%
Quadriceps
11.6%
Glutes
10.6%
Triceps
9.5%
Chest
8.7%
Front Delts
8.2%
Upper Back
6.9%
Lats
6.3%
Abs
5%
Lower Back
4%
Rear Delts
3.7%
Calves
3.2%
Biceps
3.2%
Forearms
1.3%
Middle Delts
1.1%
Adductors
1.1%
Abductors
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Chest Press (Machine)
1
10 reps
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Cubin Press
1
15 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15 reps
RPE 10
11
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Cross High Fly With Bands (Standing)
2
30 reps
RPE 6.5
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
4
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Landmine Kneeling Shoulder Press
1
1
20 reps
20 reps
RPE 7
RPE 10
6
Landmine Standing Lateral High Pull
1
1
12 reps
15 reps
RPE 8
RPE 10
7
Landmine Bent Over Lateral Raise
1
35 reps
RPE 10
8
Tricep Pushdown (Cable)
1
15 reps
RPE 10
9
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
10
Archer Pulls
1
30 reps
RPE 10
11
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
15 reps
10 reps
RPE 8
RPE 10
2
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10 reps
20 reps
RPE 7
RPE 10
4
Squat (Barbell)
1
1
1
1
10-15 reps
6-10 reps
10-20 reps
25-40 reps
RPE 6
RPE 8
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
6
Rotator Cuff
1
-
7
Archer Pulls
2
30 reps
RPE 10
8
Single Arm Farmer Carry
1
2 mins
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
AMRAP
RPE 10
2
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Jefferson Squat
1
1
30 reps
20 reps
RPE 8
RPE 10
4
Front Squat (Barbell)
1
1
1
1
15-20 reps
10-12 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
6
Calf Raise (Leg Press)
1
2
15-20 reps
10-15 reps
RPE 10
RPE 10
7
Rotator Cuff
1
-
8
Archer Pulls
1
50 reps
RPE 10
9
Single Arm High Carry
1
2 mins
RPE 10
10
Single Arm Farmer Carry
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Pullover Pulldown (Under Elbow TRX Cable)
1
8 reps
RPE 10
3
Underhand Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
4
Single Arm Row (Dumbbell)
1
8 reps
RPE 10
5
Kroc Row
1
20 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Deficit Deadlift (Barbell)
1
-
8
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
9
Archer Pulls
1
30 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
5 reps
8 reps
RPE 8
RPE 10
2
Barbell Row
1
1
4-6 reps
6-10 reps
RPE 7
RPE 10
3
Deficit Deadlift (Barbell)
1
15 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
1
1
RPE 5
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
30 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
30 reps
RPE 10
8
Archer Pulls
1
30 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Cross High Fly With Bands (Standing)
1 Set
1 Set
30 Reps
30 Reps
@6.5
@6.5
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@5
@7
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
8 Reps
@7
@10
4
Chest Press (Machine)
1 Set
10 Reps
@10
5
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
6
Landmine Kneeling Shoulder Press
1 Set
1 Set
20 Reps
20 Reps
@7
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
@10
@10
9
Cubin Press
1 Set
15 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15 Reps
@10
11
Lying Tricep Extension (Barbell)
1 Set
10 Reps
@10
Day 2
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
10 Reps
@8
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@5
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
20 Reps
@7
@10
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
10-20 Reps
25-40 Reps
@6
@8
@10
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Rotator Cuff
1 Set
-
7
Archer Pulls
1 Set
1 Set
30 Reps
30 Reps
@10
@10
8
Single Arm Farmer Carry
1 Set
2 mins
@10
9
Single Arm High Carry
1 Set
2 mins
@10
Day 3
1
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6
@8
@10
2
Pullover Pulldown (Under Elbow TRX Cable)
1 Set
8 Reps
@10
3
Underhand Lat Pulldown
1 Set
1 Set
5 Reps
8 Reps
@8
@10
4
Single Arm Row (Dumbbell)
1 Set
8 Reps
@10
5
Kroc Row
1 Set
20 Reps
@10
6
Seated Row (Cable)
1 Set
8-12 Reps
@10
7
Deficit Deadlift (Barbell)
1 Set
-
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
30 Reps
30 Reps
@10
@10
9
Archer Pulls
1 Set
30 Reps
@10
10
Hammer Curl (Dumbbell)
1 Set
30 Reps
@10