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MAPS Strong

by Jack
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Program Description

DESIGNED FOR ADVANCED LIFTERS: This program is specifically designed for individuals who have at least one year of experience in weightlifting. Get ready to enhance your strength in the key lifts and significantly improve your stamina. FASTER GAINS, FASTER FAT LOSS: Perfect for individuals looking to enhance their strength and muscle mass, all while maintaining a lean and functional physique. This program guarantees not only a reduction in fat but also a significant improvement in overall performance.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2024 09:45
  • Last Edited
    Oct 04, 2024 02:10
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Front Squat (Barbell)
3
15-20 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
3
Good Morning
3
15-20 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
15-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15-20 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
3
Good Morning
3
15-20 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
15-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15-20 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
3
Good Morning
3
15-20 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
15-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15-20 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
15-20 reps
RPE 8
3
Good Morning
3
15-20 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
15-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Seated Overhead Press (Barbell)
4
8-10 reps
RPE 8
4
Skull Crusher (Barbell)
4
8-18 reps
RPE 8
5
Abs Crunch (Machine)
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Seated Overhead Press (Barbell)
4
8-10 reps
RPE 8
4
Skull Crusher (Barbell)
4
8-18 reps
RPE 8
5
Abs Crunch (Machine)
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Seated Overhead Press (Barbell)
4
8-10 reps
RPE 8
4
Skull Crusher (Barbell)
4
8-18 reps
RPE 8
5
Abs Crunch (Machine)
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Seated Overhead Press (Barbell)
4
8-10 reps
RPE 8
4
Skull Crusher (Barbell)
4
8-18 reps
RPE 8
5
Abs Crunch (Machine)
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2-4 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
2-4 reps
RPE 8
3
Hip Thrust (Barbell)
6
2-4 reps
RPE 8
4
Single Arm Push Press (Dumbbell)
6
2-4 reps
RPE 8
5
Dip (Weighted)
6
2-4 reps
RPE 8
6
Plank
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2-4 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
2-4 reps
RPE 8
3
Hip Thrust (Barbell)
6
2-4 reps
RPE 8
4
Single Arm Push Press (Dumbbell)
6
2-4 reps
RPE 8
5
Dip (Weighted)
6
2-4 reps
RPE 8
6
Plank
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2-4 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
2-4 reps
RPE 8
3
Hip Thrust (Barbell)
6
2-4 reps
RPE 8
4
Single Arm Push Press (Dumbbell)
6
2-4 reps
RPE 8
5
Dip (Weighted)
6
2-4 reps
RPE 8
6
Plank
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
2-4 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
2-4 reps
RPE 8
3
Hip Thrust (Barbell)
6
2-4 reps
RPE 8
4
Single Arm Push Press (Dumbbell)
6
2-4 reps
RPE 8
5
Dip (Weighted)
6
2-4 reps
RPE 8
6
Plank
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30 secs
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lying Rear Lateral Raise
3
15 reps
RPE 8
5
Plank (Weighted)
3
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30 secs
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lying Rear Lateral Raise
3
15 reps
RPE 8
5
Plank (Weighted)
3
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30 secs
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lying Rear Lateral Raise
3
15 reps
RPE 8
5
Plank (Weighted)
3
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
30 secs
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lying Rear Lateral Raise
3
15 reps
RPE 8
5
Plank (Weighted)
3
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 secs
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Lying Rear Lateral Raise
4
15 reps
RPE 8
5
Plank (Weighted)
4
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 secs
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Lying Rear Lateral Raise
4
15 reps
RPE 8
5
Plank (Weighted)
4
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 secs
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Lying Rear Lateral Raise
4
15 reps
RPE 8
5
Plank (Weighted)
4
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 secs
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Lying Rear Lateral Raise
4
15 reps
RPE 8
5
Plank (Weighted)
4
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 secs
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Chest Fly (Cable)
5
15 reps
RPE 8
4
Lying Rear Lateral Raise
5
15 reps
RPE 8
5
Plank (Weighted)
5
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 secs
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Chest Fly (Cable)
5
15 reps
RPE 8
4
Lying Rear Lateral Raise
5
15 reps
RPE 8
5
Plank (Weighted)
5
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 secs
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Chest Fly (Cable)
5
15 reps
RPE 8
4
Lying Rear Lateral Raise
5
15 reps
RPE 8
5
Plank (Weighted)
5
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 secs
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Chest Fly (Cable)
5
15 reps
RPE 8
4
Lying Rear Lateral Raise
5
15 reps
RPE 8
5
Plank (Weighted)
5
1 mins
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
15-20 reps
RPE 8
2
Bench Press (Barbell)
3
15-20 reps
RPE 8
3
Prowler Push
3
30 secs
RPE 8
4
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
15-20 reps
RPE 8
2
Bench Press (Barbell)
3
15-20 reps
RPE 8
3
Prowler Push
3
30 secs
RPE 8
4
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
15-20 reps
RPE 8
2
Bench Press (Barbell)
3
15-20 reps
RPE 8
3
Prowler Push
3
30 secs
RPE 8
4
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
15-20 reps
RPE 8
2
Bench Press (Barbell)
3
15-20 reps
RPE 8
3
Prowler Push
3
30 secs
RPE 8
4
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
3
Prowler Push
4
1 mins
RPE 8
4
Hammer Curl
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
3
Prowler Push
4
1 mins
RPE 8
4
Hammer Curl
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
3
Prowler Push
4
1 mins
RPE 8
4
Hammer Curl
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
3
Prowler Push
4
1 mins
RPE 8
4
Hammer Curl
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
15-20 reps
RPE 8
2
Deadlift (Barbell)
5
2-4 reps
RPE 8
3
Bench Press (Barbell)
6
2-4 reps
RPE 8
4
Prowler Push
4
1 mins
RPE 8
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
15-20 reps
RPE 8
2
Deadlift (Barbell)
5
2-4 reps
RPE 8
3
Bench Press (Barbell)
6
2-4 reps
RPE 8
4
Prowler Push
4
1 mins
RPE 8
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
15-20 reps
RPE 8
2
Deadlift (Barbell)
5
2-4 reps
RPE 8
3
Bench Press (Barbell)
6
2-4 reps
RPE 8
4
Prowler Push
4
1 mins
RPE 8
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
15-20 reps
RPE 8
2
Deadlift (Barbell)
5
2-4 reps
RPE 8
3
Bench Press (Barbell)
6
2-4 reps
RPE 8
4
Prowler Push
4
1 mins
RPE 8
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
15 reps
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Floor Press (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
15 reps
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Floor Press (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
15 reps
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Floor Press (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
15 reps
RPE 8
2
High Pull
3
15 reps
RPE 8
3
Floor Press (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
15 reps
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Floor Press (Barbell)
4
15 reps
RPE 8
4
Bicep Curl (Barbell)
4
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
15 reps
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Floor Press (Barbell)
4
15 reps
RPE 8
4
Bicep Curl (Barbell)
4
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
15 reps
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Floor Press (Barbell)
4
15 reps
RPE 8
4
Bicep Curl (Barbell)
4
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
15 reps
RPE 8
2
High Pull
4
15 reps
RPE 8
3
Floor Press (Barbell)
4
15 reps
RPE 8
4
Bicep Curl (Barbell)
4
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
15 reps
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Floor Press (Barbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
5
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
15 reps
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Floor Press (Barbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
5
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
15 reps
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Floor Press (Barbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
5
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
15 reps
RPE 8
2
High Pull
5
15 reps
RPE 8
3
Floor Press (Barbell)
5
15 reps
RPE 8
4
Bicep Curl (Barbell)
5
15 reps
RPE 8
5
Squat (Barbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Pendlay Row
3
15-20 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Pendlay Row
3
15-20 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Pendlay Row
3
15-20 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Pendlay Row
3
15-20 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pendlay Row
4
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Bench Press (Close Grip)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pendlay Row
4
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Bench Press (Close Grip)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pendlay Row
4
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Bench Press (Close Grip)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pendlay Row
4
8-10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
4
Bench Press (Close Grip)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2-4 reps
RPE 8
2
Push Press (Barbell)
6
2-4 reps
RPE 8
3
Pendlay Row
6
2-4 reps
RPE 8
4
Incline Bench Press (Barbell)
6
2-4 reps
RPE 8
5
Incline Bench Press (Smith Machine)
6
2-4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2-4 reps
RPE 8
2
Push Press (Barbell)
6
2-4 reps
RPE 8
3
Pendlay Row
6
2-4 reps
RPE 8
4
Incline Bench Press (Barbell)
6
2-4 reps
RPE 8
5
Incline Bench Press (Smith Machine)
6
2-4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2-4 reps
RPE 8
2
Push Press (Barbell)
6
2-4 reps
RPE 8
3
Pendlay Row
6
2-4 reps
RPE 8
4
Incline Bench Press (Barbell)
6
2-4 reps
RPE 8
5
Incline Bench Press (Smith Machine)
6
2-4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2-4 reps
RPE 8
2
Push Press (Barbell)
6
2-4 reps
RPE 8
3
Pendlay Row
6
2-4 reps
RPE 8
4
Incline Bench Press (Barbell)
6
2-4 reps
RPE 8
5
Incline Bench Press (Smith Machine)
6
2-4 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
15-20 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
15-20 Reps
@8
3
Good Morning
3 Sets
15-20 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
Day 2
1
Farmer's Walk (Weighted)
3 Sets
30 secs
@8
2
High Pull
3 Sets
15 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Lying Rear Lateral Raise
3 Sets
15 Reps
@8
5
Plank (Weighted)
3 Sets
1 mins
@8
6
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@8
Day 3
1
Snatch Deadlift
3 Sets
15-20 Reps
@8
2
Bench Press (Barbell)
3 Sets
15-20 Reps
@8
3
Prowler Push
3 Sets
30 secs
@8
4
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
15 Reps
@8
2
High Pull
3 Sets
15 Reps
@8
3
Floor Press (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
5
Squat (Barbell)
2 Sets
15 Reps
@8
Day 5
1
Seated Military Press (Barbell)
3 Sets
15-20 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15-20 Reps
@8
3
Pendlay Row
3 Sets
15-20 Reps
@8
4
Pec Fly (Dumbbell)
3 Sets
15-20 Reps
@8