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Strongman

by Javon A.
16 athletes joined

Program Description

To get strongman strength

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 08, 2024 09:08
  • Last Edited
    Jun 26, 2025 08:20

Summary

Unleash your inner strength with the Strongman program, a dynamic 12-week journey designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and accessory lifts, including the Clean and Press, Bench Press, and Overhead Press, all aimed at building raw power and muscle mass. This program emphasizes functional strength and endurance, incorporating both barbell and bodyweight movements to challenge your limits. Get ready to transform your physique and elevate your performance in the gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
15-20 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
RPE 6
2
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
3
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
4
Deadlift (Barbell)
1
AMRAP
65%
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
1
1
6 reps
5 reps
10 reps
RPE 6
RPE 6.5
RPE 6.5
7
Bicep Curl (Dumbbell)
3
1
6 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Pull-Up (Band)
3
5 reps
RPE 6
6
Lat Pulldown (Close Grip)
1
2
6 reps
6 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Week 1
1 / 12 Weeks
Day 3
1
Clean and Press
3 Sets
6 Reps
@6
2
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
4 Reps
@6
@6.5
3
Incline Bench Press (close Grip)
1 Set
1 Set
6 Reps
5 Reps
@6
@6.5
4
Barbell Front Raise
2 Sets
10-12 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6.5
6
JM Press
2 Sets
5 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
5 Reps
4 Reps
@6
@6.5
@6.5
2
Floor Press (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
3
Standing Shoulder Press (Dumbbell)
2 Sets
15-20 Reps
@6
4
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6
5
Dip (Bodyweight)
1 Set
1 Set
5 Reps
4 Reps
@6
@6.5
6
French Press
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
Day 4
1
High Bar Squat (Barbell)
1 Set
3 Sets
6 Reps
5 Reps
@6
@6.5
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Pull-Up (Band)
3 Sets
5 Reps
@6
6
Lat Pulldown (Close Grip)
1 Set
2 Sets
6 Reps
6 Reps
@6
@6.5
Day 2
1
Front Squat (Paused)
3 Sets
6 Reps
@6
2
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
4
Deadlift (Barbell)
1 Set
AMRAP
65%
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
6 Reps
5 Reps
10 Reps
@6
@6.5
@6.5
7
Bicep Curl (Dumbbell)
3 Sets
1 Set
6 Reps
10 Reps
@6
@6