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BoostcampPNG

SBD workout

by Anonymous
2 athletes joined

Program Description

To get stronger

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 07, 2024 01:30
  • Last Edited
    Feb 22, 2025 04:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
12.9%
Triceps
9.9%
Chest
9.1%
Hamstrings
8.8%
Front Delts
7.7%
Abs
6.5%
Upper Back
6%
Lats
5.1%
Middle Delts
4.2%
Adductors
4.2%
Biceps
3.6%
Other
2.9%
Forearms
2.6%
Lower Back
2%
Calves
1.2%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
-
2
Push Up
1
5 mins
-
3
Front Raise
1
10 reps
RPE 6-6.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6-6.5
5
Bench Press (Paused)
5
5 reps
RPE 6
6
Floor Press (Dumbbell)
1
8 reps
RPE 6-6.5
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
8
Skull Crusher
2
5 reps
RPE 6-6.5
9
Pendlay Row
4
5 reps
RPE 6
10
Dumbbell Row
2
8 reps
RPE 6-6.5
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 6
13
Dumbbell Bench Pullover
1
10 reps
RPE 6
14
Incline Curl (Dumbbell)
2
10 reps
RPE 6
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
-
2
Push Up
1
5 mins
-
3
Front Raise
1
10 reps
RPE 6-6.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6-6.5
5
Bench Press (Paused)
5
5 reps
RPE 6.5-7
6
Floor Press (Dumbbell)
1
8 reps
RPE 6.5-7
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6.5
8
Skull Crusher
2
5 reps
RPE 6.5-7
9
Pendlay Row
4
5 reps
RPE 6.5
10
Dumbbell Row
2
8 reps
RPE 6.5-7
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 6
13
Dumbbell Bench Pullover
1
10 reps
RPE 6
14
Incline Curl (Dumbbell)
2
10 reps
RPE 6.5
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
-
2
Push Up
1
5 mins
-
3
Front Raise
1
10 reps
RPE 6.5-7.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6.5-7.5
5
Bench Press (Paused)
5
5 reps
RPE 7
6
Floor Press (Dumbbell)
1
8 reps
RPE 6.5-7.5
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
8
Skull Crusher
2
5 reps
RPE 6.5-7.5
9
Pendlay Row
4
5 reps
RPE 7
10
Dumbbell Row
2
8 reps
RPE 6.5-7.5
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 7
13
Dumbbell Bench Pullover
1
10 reps
RPE 7
14
Incline Curl (Dumbbell)
2
10 reps
RPE 7
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
-
2
Push Up
1
5 mins
-
3
Front Raise
1
10 reps
RPE 7-8
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 7-8
5
Bench Press (Paused)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
6
Floor Press (Dumbbell)
1
8 reps
RPE 7-8
7
Incline Bench Press (Dumbbell)
2
1
5 reps
3 reps
RPE 7.5
RPE 8
8
Skull Crusher
2
5 reps
RPE 7-8
9
Pendlay Row
3
1
5 reps
3 reps
RPE 7.5
RPE 8
10
Dumbbell Row
2
8 reps
RPE 7-8
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 7.5
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 7.5
13
Dumbbell Bench Pullover
1
10 reps
RPE 7.5
14
Incline Curl (Dumbbell)
2
10 reps
RPE 7.5
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
-
2
Push Up
1
5 mins
-
3
Front Raise
1
10 reps
RPE 6-6.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6-6.5
5
Bench Press (Paused)
5
5 reps
RPE 6.5-7
6
Floor Press (Dumbbell)
1
8 reps
RPE 6.5-7
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6.5
8
Skull Crusher
2
5 reps
RPE 6.5-7
9
Pendlay Row
4
5 reps
RPE 6.5
10
Dumbbell Row
2
8 reps
RPE 6.5-7
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 6
13
Dumbbell Bench Pullover
1
10 reps
RPE 6
14
Incline Curl (Dumbbell)
2
10 reps
RPE 6.5
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
-
2
Dip (Bodyweight)
1
10 reps
-
3
Dumbbell Row
2
10 reps
-
4
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
-
2
Lunge (Bodyweight)
1
5 mins
-
3
Wall Sit
1
5 reps
-
4
Skater Hop
1
5 reps
-
5
Good Morning
2
5 reps
RPE 6
6
Squat (Barbell)
5
5 reps
RPE 6
7
Standing Calf Raise
3
10 reps
RPE 6
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 6
9
Glute Bridge (Bodyweight)
1
20 reps
-
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 6
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 6
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 6
13
Stretching
1
10 mins
-
14
Hamstring Stretch with Rotation
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
-
2
Lunge (Bodyweight)
1
5 mins
-
3
Wall Sit
1
5 reps
-
4
Skater Hop
1
5 reps
-
5
Good Morning
2
5 reps
RPE 6
6
Squat (Barbell)
5
5 reps
RPE 6.5-7
7
Standing Calf Raise
3
10 reps
RPE 6
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 6
9
Glute Bridge (Bodyweight)
1
20 reps
-
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 6.5-7
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 6
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 6
13
Stretching
1
10 mins
-
14
Hamstring Stretch with Rotation
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
-
2
Lunge (Bodyweight)
1
5 mins
-
3
Wall Sit
1
5 reps
-
4
Skater Hop
1
5 reps
-
5
Good Morning
2
5 reps
RPE 7
6
Squat (Barbell)
5
5 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 7
9
Glute Bridge (Bodyweight)
1
20 reps
-
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 7
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 7
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 7
13
Stretching
1
10 mins
-
14
Hamstring Stretch with Rotation
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
-
2
Lunge (Bodyweight)
1
5 mins
-
3
Wall Sit
1
5 reps
-
4
Skater Hop
1
5 reps
-
5
Good Morning
2
5 reps
RPE 7.5
6
Squat (Barbell)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 7.5
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 7.5
9
Glute Bridge (Bodyweight)
1
20 reps
-
10
Sumo Deadlift (Barbell)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 7.5
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 7.5
13
Stretching
1
10 mins
-
14
Hamstring Stretch with Rotation
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
-
2
Lunge (Bodyweight)
1
5 mins
-
3
Wall Sit
1
5 reps
-
4
Skater Hop
1
5 reps
-
5
Good Morning
2
5 reps
RPE 6
6
Squat (Barbell)
5
5 reps
RPE 6.5-7
7
Standing Calf Raise
3
10 reps
RPE 6
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 6
9
Glute Bridge (Bodyweight)
1
20 reps
-
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 6.5-7
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 6
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 6
13
Stretching
1
10 mins
-
14
Hamstring Stretch with Rotation
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
10 mins
-
2
Reverse Plank
1
5 mins
-
3
Dip (Bodyweight)
1
5 mins
-
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Push Up
1
5-8 mins
-
3
Sit Up
1
2 mins
-
4
Larsen Press (Barbell)
3
5 reps
RPE 6
5
Bench Press (Close Grip)
3
5 reps
RPE 6
6
Bench Press (Dumbbell)
3
8 reps
RPE 6
7
Overhead Press (Dumbbell)
2
10 reps
RPE 6
8
Tricep Extension (Barbell)
2
10 reps
RPE 6
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 6
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 6
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 6
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
13
Dead Hang
1
10 mins
-
14
Hammer Curl
2
5 reps
RPE 6
15
Skull Crusher
2
10 reps
RPE 6
16
Suitcase Carry
2
5 mins
-
17
Pull-Up (Weighted)
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Push Up
1
5-8 mins
-
3
Sit Up
1
2 mins
-
4
Larsen Press (Barbell)
3
5 reps
RPE 6.5-7
5
Bench Press (Close Grip)
3
5 reps
RPE 6.5-7
6
Bench Press (Dumbbell)
3
8 reps
RPE 6.5
7
Overhead Press (Dumbbell)
2
10 reps
RPE 6.5
8
Tricep Extension (Barbell)
2
10 reps
RPE 6.5
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 6.5
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 6.5
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 6.5
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
13
Dead Hang
1
10 mins
-
14
Hammer Curl
2
5 reps
RPE 6.5
15
Skull Crusher
2
10 reps
RPE 6.5
16
Suitcase Carry
2
5 mins
-
17
Pull-Up (Weighted)
1
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Push Up
1
5-8 mins
-
3
Sit Up
1
2 mins
-
4
Larsen Press (Barbell)
3
5 reps
RPE 7
5
Bench Press (Close Grip)
3
5 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Overhead Press (Dumbbell)
2
10 reps
RPE 7
8
Tricep Extension (Barbell)
2
10 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 7
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 7
13
Dead Hang
1
10 mins
-
14
Hammer Curl
2
5 reps
RPE 7
15
Skull Crusher
2
10 reps
RPE 7
16
Suitcase Carry
2
5 mins
-
17
Pull-Up (Weighted)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Push Up
1
5-8 mins
-
3
Sit Up
1
2 mins
-
4
Larsen Press (Barbell)
2
1
5 reps
3 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
2
1
5 reps
3 reps
RPE 7.5
RPE 8
6
Bench Press (Dumbbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
7
Overhead Press (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
10 reps
RPE 7.5
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
2
1
5 reps
3 reps
RPE 7.5
RPE 6.5
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 7.5
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 7.5
13
Dead Hang
1
10 mins
-
14
Hammer Curl
2
5 reps
RPE 7.5
15
Skull Crusher
2
10 reps
RPE 7.5
16
Suitcase Carry
2
5 mins
-
17
Pull-Up (Weighted)
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Push Up
1
5-8 mins
-
3
Sit Up
1
2 mins
-
4
Larsen Press (Barbell)
3
5 reps
RPE 6.5-7
5
Bench Press (Close Grip)
3
5 reps
RPE 6.5-7
6
Bench Press (Dumbbell)
3
8 reps
RPE 6.5
7
Overhead Press (Dumbbell)
2
10 reps
RPE 6.5
8
Tricep Extension (Barbell)
2
10 reps
RPE 6.5
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 6.5
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 6.5
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 6.5
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
13
Dead Hang
1
10 mins
-
14
Hammer Curl
2
5 reps
RPE 6.5
15
Skull Crusher
2
10 reps
RPE 6.5
16
Suitcase Carry
2
5 mins
-
17
Pull-Up (Weighted)
1
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
8 mins
-
2
Skater Hop
1
5 reps
-
3
Good Morning
2
5 reps
RPE 6
4
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Bear Crawl
2
1-2 mins
-
3
Walking Lunge
1
2 mins
-
4
Squat (Paused)
5
5 reps
RPE 6
5
Sumo Deadlift (Paused)
5
5 reps
RPE 6
6
Hip Thrust (Barbell)
2
8 reps
RPE 6
7
Box Squat (Barbell)
2
8 reps
RPE 6
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 6
9
Glute Bridge (Dumbbell)
1
5 mins
-
10
Zercher Squat (Barbell)
3
4 reps
RPE 6
11
Knee Raise (Captain's Chair)
1
AMRAP
-
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Bear Crawl
2
1-2 mins
-
3
Walking Lunge
1
2 mins
-
4
Squat (Paused)
5
5 reps
RPE 6.5-7
5
Sumo Deadlift (Paused)
5
5 reps
RPE 6.5-7
6
Hip Thrust (Barbell)
2
8 reps
RPE 6.5
7
Box Squat (Barbell)
2
8 reps
RPE 6.5
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 6.5
9
Glute Bridge (Dumbbell)
1
5 mins
-
10
Zercher Squat (Barbell)
3
4 reps
RPE 6.5
11
Knee Raise (Captain's Chair)
1
AMRAP
-
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Bear Crawl
2
1-2 mins
-
3
Walking Lunge
1
2 mins
-
4
Squat (Paused)
5
5 reps
RPE 7
5
Sumo Deadlift (Paused)
5
5 reps
RPE 7
6
Hip Thrust (Barbell)
2
8 reps
RPE 7
7
Box Squat (Barbell)
2
8 reps
RPE 7
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 7
9
Glute Bridge (Dumbbell)
1
5 mins
-
10
Zercher Squat (Barbell)
3
4 reps
RPE 7
11
Knee Raise (Captain's Chair)
1
AMRAP
-
12
Bulgarian Split Squat (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Bear Crawl
2
1-2 mins
-
3
Walking Lunge
1
2 mins
-
4
Squat (Paused)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
5
Sumo Deadlift (Paused)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
6
Hip Thrust (Barbell)
2
8 reps
RPE 7.5
7
Box Squat (Barbell)
2
8 reps
RPE 7.5
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 7.5
9
Glute Bridge (Dumbbell)
1
5 mins
-
10
Zercher Squat (Barbell)
2
1
4 reps
2 reps
RPE 7.5
RPE 8
11
Knee Raise (Captain's Chair)
1
AMRAP
-
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Bear Crawl
2
1-2 mins
-
3
Walking Lunge
1
2 mins
-
4
Squat (Paused)
5
5 reps
RPE 6.5-7
5
Sumo Deadlift (Paused)
5
5 reps
RPE 6.5-7
6
Hip Thrust (Barbell)
2
8 reps
RPE 6.5
7
Box Squat (Barbell)
2
8 reps
RPE 6.5
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 6.5
9
Glute Bridge (Dumbbell)
1
5 mins
-
10
Zercher Squat (Barbell)
3
4 reps
RPE 6.5
11
Knee Raise (Captain's Chair)
1
AMRAP
-
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
5 mins
-
2
Good Morning
2
5 reps
RPE 6
3
Hip Bridge March
1
5 mins
-
4
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Sit Up
1 Set
5 mins
-
2
Push Up
1 Set
5 mins
-
3
Front Raise
1 Set
10 Reps
@6-6.5
4
One Arm Lateral Raise (Dumbbell)
1 Set
5 Reps
@6-6.5
5
Bench Press (Paused)
5 Sets
5 Reps
@6
6
Floor Press (Dumbbell)
1 Set
8 Reps
@6-6.5
7
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
8
Skull Crusher
2 Sets
5 Reps
@6-6.5
9
Pendlay Row
4 Sets
5 Reps
@6
10
Dumbbell Row
2 Sets
8 Reps
@6-6.5
11
Pull-Up (Bodyweight)
1 Set
AMRAP
@6
12
Chin-Up (Bodyweight)
1 Set
AMRAP
@6
13
Dumbbell Bench Pullover
1 Set
10 Reps
@6
14
Incline Curl (Dumbbell)
2 Sets
10 Reps
@6
15
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@6
Day 2
1
Jog
1 Set
15-20 mins
-
2
Lunge (Bodyweight)
1 Set
5 mins
-
3
Wall Sit
1 Set
5 Reps
-
4
Skater Hop
1 Set
5 Reps
-
5
Good Morning
2 Sets
5 Reps
@6
6
Squat (Barbell)
5 Sets
5 Reps
@6
7
Standing Calf Raise
3 Sets
10 Reps
@6
8
Walking Lunge (Dumbbell)
1 Set
5-10 Reps
@6
9
Glute Bridge (Bodyweight)
1 Set
20 Reps
-
10
Sumo Deadlift (Barbell)
5 Sets
5 Reps
@6
11
Farmer's Walk (Weighted)
1 Set
AMRAP
@6
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
@6
13
Stretching
1 Set
10 mins
-
14
Hamstring Stretch with Rotation
1 Set
10 Reps
-
Day 3
1
Jog
1 Set
10 mins
-
2
Push Up
1 Set
5-8 mins
-
3
Sit Up
1 Set
2 mins
-
4
Larsen Press (Barbell)
3 Sets
5 Reps
@6
5
Bench Press (Close Grip)
3 Sets
5 Reps
@6
6
Bench Press (Dumbbell)
3 Sets
8 Reps
@6
7
Overhead Press (Dumbbell)
2 Sets
10 Reps
@6
8
Tricep Extension (Barbell)
2 Sets
10 Reps
@6
9
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
@6
10
Standing Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
11
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@6
12
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@6
13
Dead Hang
1 Set
10 mins
-
14
Hammer Curl
2 Sets
5 Reps
@6
15
Skull Crusher
2 Sets
10 Reps
@6
16
Suitcase Carry
2 Sets
5 mins
-
17
Pull-Up (Weighted)
1 Set
AMRAP
@6
Day 4
1
Jog
1 Set
10 mins
-
2
Bear Crawl
2 Sets
1-2 mins
-
3
Walking Lunge
1 Set
2 mins
-
4
Squat (Paused)
5 Sets
5 Reps
@6
5
Sumo Deadlift (Paused)
5 Sets
5 Reps
@6
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@6
7
Box Squat (Barbell)
2 Sets
8 Reps
@6
8
Wide Grip Rear Pull-Up
3 Sets
5 Reps
@6
9
Glute Bridge (Dumbbell)
1 Set
5 mins
-
10
Zercher Squat (Barbell)
3 Sets
4 Reps
@6
11
Knee Raise (Captain's Chair)
1 Set
AMRAP
-
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
-