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Strength & Conditioning
by Rich P.
17 athletes joined
5.0
(1 rating)
Program Description
Full body strength and conditioning workout
Program Overview
Level
Novice, Beginner
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 30, 2024 09:10
Last Edited
Jun 03, 2024 11:19
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
95%
100%
2
Bike erg
1 Set
20 mins
@6.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
85%
90%
95%
100%
2
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
3
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
85%
90%
95%
100%
2
Suitcase Carry
4 Sets
1 mins
@8
3
Assault Bike
1 Set
4 mins
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
85%
90%
95%
100%
2
Ski
4 Sets
500 Reps
@8
3
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
3 Reps
3 Reps
70%
80%
90%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
3 Reps
3 Reps
70%
80%
90%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Good Morning
4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@6
5
Leg Extension
4 Sets
15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
High Pull
4 Sets
10 Reps
@6.5
3
Batwing Row
3 Sets
12 Reps
@6
4
Arnold Press
3 Sets
12 Reps
@6
5
Front Raise
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Suitcase Carry
4 Sets
1 mins
@8
8
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Zercher Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Hamstring Curl
4 Sets
10-15 Reps
@7
5
Leg Extension
4 Sets
10-15 Reps
@7
6
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
6
Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7
8
Ski
4 Sets
500 Reps
@8
9
500m Row
4 Sets
500 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
85%
90%
95%
100%
2
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
3
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
85%
90%
95%
100%
2
Suitcase Carry
4 Sets
1 mins
@8
3
Assault Bike
1 Set
4 mins
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
95%
100%
2
Bike erg
1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
85%
90%
95%
100%
2
Ski
4 Sets
500 Reps
@8
3
500m Row
4 Sets
500 Reps
@8