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AFL strength program

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Program Description

A

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 06, 2024 11:17
  • Last Edited
    Jun 18, 2025 09:24

Summary

Unlock your strength potential with the AFL Strength Program, a comprehensive 12-week journey designed to elevate your fitness through targeted training. Committing to five days a week, you'll engage in a balanced mix of lower and upper body workouts, featuring exercises like Goblet Squats, Trap Bar Deadlifts, and Push-Ups. Each session is crafted to build muscle, enhance power, and boost endurance, utilizing a full gym setup to maximize your results. Get ready to transform your physique and elevate your performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
8 reps
8 reps
RPE 6
RPE 8
2A
Trap Bar Deadlift
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 9
3B
Landmine Press
2
2
6 reps
6 reps
RPE 8
RPE 8.5
4A
Seated Calf Raise
3
15 reps
RPE 8
4B
Copenhagen Plank
1
1
1
15 mins
15 mins
20 mins
RPE 9
RPE 9.5
RPE 10
5
Hamstring Curl
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
15 reps
15 reps
RPE 6
RPE 8
2
Band Pull Apart
2
12 reps
RPE 7
3A
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
3B
Med Ball Throw
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Push Press (Barbell)
2
2
8 reps
6 reps
RPE 10
RPE 10
4B
Dumbbell Row
4
6 reps
RPE 9
4C
Side Bend (Dumbbell)
4
12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 9.5
5B
Dip (Assisted)
3
6 reps
RPE 9.5
5C
Wood Chop
3
8 reps
RPE 9.5
6A
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
RPE 8
2A
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 9.5
RPE 10
RPE 10
2B
Box Jump
4
3 reps
RPE 9.5
3A
Barbell RDL
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3B
Lat Pulldown
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Hip Thrust (Machine)
1
2
8 reps
6 reps
RPE 9.5
RPE 9.5
4B
Pallof Press
3
8 reps
RPE 9.5
4C
Sit Up
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 9.5
RPE 9.5
RPE 10
2B
Landmine Press
4
6 reps
RPE 9
3A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3B
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Med Ball Slam
3
30 mins
RPE 10
4B
Front Raise
2
1
8 reps
6 reps
RPE 9.5
RPE 9.5
4C
Russian Twist (Dumbbell)
3
8 reps
RPE 10
5A
Lying Leg Raise
3
10 reps
RPE 9
5B
Hollow Hold
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2A
Hang Clean
2
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
2B
Trap Bar Deadlift
4
3 reps
RPE 10
3A
Bench Press (Barbell)
4
6 reps
RPE 9.5
3B
Shoulder Press (Machine)
2
2
8 reps
6 reps
RPE 9.5
RPE 10
4A
Lunge (Barbell)
4
5 reps
RPE 9.5
4B
Landmine Twist
3
1
4 reps
RPE 10
RPE 10
5A
Hanging Leg Raise
4
10 reps
RPE 10
5B
Hamstring Curl
2
2
8 reps
6 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
8 Reps
8 Reps
@6
@8
2A
Trap Bar Deadlift
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@10
@10
@10
2B
Box Jump
4 Sets
3 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
@9
3B
Landmine Press
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
4A
Seated Calf Raise
3 Sets
15 Reps
@8
4B
Copenhagen Plank
1 Set
1 Set
1 Set
15 mins
15 mins
20 mins
@9
@9.5
@10
5
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
@10
Day 2
1
Push Up
1 Set
1 Set
15 Reps
15 Reps
@6
@8
2
Band Pull Apart
2 Sets
12 Reps
@7
3A
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
3B
Med Ball Throw
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@8
@8
@8
4A
Push Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@10
@10
4B
Dumbbell Row
4 Sets
6 Reps
@9
4C
Side Bend (Dumbbell)
4 Sets
12 Reps
@8
5A
Lateral Raise (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
5B
Dip (Assisted)
3 Sets
6 Reps
@9.5
5C
Wood Chop
3 Sets
8 Reps
@9.5
6A
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
6B
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
Day 3
1
Goblet Squat
2 Sets
8 Reps
@8
2A
Squat (Barbell)
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@9.5
@10
@10
2B
Box Jump
4 Sets
3 Reps
@9.5
3A
Barbell RDL
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@8
@9
@9.5
@10
3B
Lat Pulldown
2 Sets
2 Sets
8 Reps
6 Reps
@9.5
@10
4A
Hip Thrust (Machine)
1 Set
2 Sets
8 Reps
6 Reps
@9.5
@9.5
4B
Pallof Press
3 Sets
8 Reps
@9.5
4C
Sit Up
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
Day 4
1
Push Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
2A
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
6 Reps
6 Reps
@9.5
@9.5
@10
2B
Landmine Press
4 Sets
6 Reps
@9
3A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3B
Lat Pulldown (Close Grip)
2 Sets
2 Sets
8 Reps
6 Reps
@9.5
@10
4A
Med Ball Slam
3 Sets
30 mins
@10
4B
Front Raise
2 Sets
1 Set
8 Reps
6 Reps
@9.5
@9.5
4C
Russian Twist (Dumbbell)
3 Sets
8 Reps
@10
5A
Lying Leg Raise
3 Sets
10 Reps
@9
5B
Hollow Hold
3 Sets
30 mins
@10
Day 5
1
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
2A
Hang Clean
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@10
@10
@10
2B
Trap Bar Deadlift
4 Sets
3 Reps
@10
3A
Bench Press (Barbell)
4 Sets
6 Reps
@9.5
3B
Shoulder Press (Machine)
2 Sets
2 Sets
8 Reps
6 Reps
@9.5
@10
4A
Lunge (Barbell)
4 Sets
5 Reps
@9.5
4B
Landmine Twist
3 Sets
1 Set
4 Reps
@10
@10
5A
Hanging Leg Raise
4 Sets
10 Reps
@10
5B
Hamstring Curl
2 Sets
2 Sets
8 Reps
6 Reps
@9.5
@10