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Strongman
by Javon A.
5 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 14, 2024 01:16
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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
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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@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
10-12 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 2
1
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Front Squat (Paused)
3 Sets
6 Reps
@6
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Kroc Row
2 Sets
10-12 Reps
@6.5
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 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)
2 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
6
Hammer Curl
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@6
@6.5