logo
BoostcampPNG

Easier than Easy Strength 3 Days/Week

by Dimitris L.

Program Description

Inspired by Dan John's deep understanding of strength training, our program aims to build robust, functional strength in a sustainable manner. It focuses on consistent, high-quality practice of foundational movements, prioritizing perfect execution and ample recovery. This approach emphasizes neurological adaptation, allowing you to get stronger without constant exhaustion. The goal is to make each session contribute positively to your overall well-being, fostering long-term progress and durability. It's about building a capable physique for life's demands, ensuring you feel refreshed and ready for your next workout, day after day, through deliberate, incremental improvements. For more info, consider purchasing the Easy Strength Omnibook.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 21, 2025 10:30
  • Last Edited
    Jul 06, 2025 09:17

Summary

Unlock your strength potential with the "Easier than Easy Strength" program, designed for three days a week over 14 weeks. This thoughtfully structured routine focuses on key compound movements, including Goblet Squats, Romanian Deadlifts, and Pull-Ups, ensuring you build muscle and improve your lifting technique. Each session is tailored to maximize efficiency, allowing you to push your limits while maintaining form. Perfect for those looking to enhance their strength without overwhelming their schedule, this program is your path to consistent progress.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7-8
3
Overhead Press (Barbell)
2
5 reps
RPE 7-8
4
Pull-Up (Weighted)
2
5 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7-8
3
Overhead Press (Barbell)
1
10 reps
RPE 7-8
4
Pull-Up (Weighted)
1
10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
1
1 reps
RPE 7-8
6
Ab Wheel
1
10 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7-8
3
Overhead Press (Barbell)
1
10 reps
RPE 7-8
4
Pull-Up (Weighted)
1
10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
1
1 reps
RPE 7-8
6
Ab Wheel
1
10 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7-8
3
Overhead Press (Barbell)
1
10 reps
RPE 7-8
4
Pull-Up (Weighted)
1
10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
1
1 reps
RPE 7-8
6
Ab Wheel
1
10 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7-8
3
Overhead Press (Barbell)
1
10 reps
RPE 7-8
4
Pull-Up (Weighted)
1
10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
1
1 reps
RPE 7-8
6
Ab Wheel
1
10 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7-8
3
Overhead Press (Barbell)
1
10 reps
RPE 7-8
4
Pull-Up (Weighted)
1
10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
1
1 reps
RPE 7-8
6
Ab Wheel
1
10 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7-8
3
Overhead Press (Barbell)
1
10 reps
RPE 7-8
4
Pull-Up (Weighted)
1
10 reps
RPE 7-8
5
Farmer's Walk (Weighted)
1
1 reps
RPE 7-8
6
Ab Wheel
1
10 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-15 reps
RPE 6
2
Romanian Deadlift (Barbell)
6
1 reps
RPE 7-8
3
Overhead Press (Barbell)
6
1 reps
RPE 7-8
4
Pull-Up (Weighted)
6
1 reps
RPE 7-8
5
Farmer's Walk (Weighted)
2
1 reps
RPE 7-8
6
Ab Wheel
2
5 reps
RPE 7-8
7
Elliptical
1
20 mins
RPE 4-6
Week 1
1 / 14 Weeks
Day 1
1
Goblet Squat
1 Set
10-15 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7-8
3
Overhead Press (Barbell)
2 Sets
5 Reps
@7-8
4
Pull-Up (Weighted)
2 Sets
5 Reps
@7-8
5
Farmer's Walk (Weighted)
2 Sets
1 Reps
@7-8
6
Ab Wheel
2 Sets
5 Reps
@7-8
7
Elliptical
1 Set
20 mins
@4-6
Day 2
1
Goblet Squat
1 Set
10-15 Reps
@6
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7-8
@7-8
@7-8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7-8
@7-8
@7-8
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7-8
@7-8
@7-8
5
Farmer's Walk (Weighted)
2 Sets
1 Reps
@7-8
6
Ab Wheel
2 Sets
5 Reps
@7-8
7
Elliptical
1 Set
20 mins
@4-6
Day 3
1
Goblet Squat
1 Set
10-15 Reps
@6
2
Romanian Deadlift (Barbell)
6 Sets
1 Reps
@7-8
3
Overhead Press (Barbell)
6 Sets
1 Reps
@7-8
4
Pull-Up (Weighted)
6 Sets
1 Reps
@7-8
5
Farmer's Walk (Weighted)
2 Sets
1 Reps
@7-8
6
Ab Wheel
2 Sets
5 Reps
@7-8
7
Elliptical
1 Set
20 mins
@4-6