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Trad & Jacked

by JM
1 athletes joined

Program Description

Some old basic barbell, dumbell, calisthenics and weightlifting movements for that manly strength. Rules: Add 2 reps each week, but if it exceed the rep range, you can add 2-5kg.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 23, 2024 01:33
  • Last Edited
    Jun 18, 2025 10:48

Summary

Get ready to transform your physique with "Trad & Jacked," a comprehensive 10-week program designed for serious lifters. Committing to six days a week, you'll engage in a mix of heavy barbell lifts, dynamic kettlebell movements, and intense cardio sessions, including sprints and rowing. This program focuses on building strength and muscle while enhancing your overall conditioning, perfect for those looking to push their limits. With detailed exercise videos and a structured approach, you’ll be well-equipped to achieve your fitness goals in your garage 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3A
Box Jump
3
5 reps
25%
3B
Push Press (Barbell)
1
3
10 reps
8 reps
60%
70%
4
Skull Crusher
3
12 reps
RPE 8
5A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
5B
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3A
Box Jump
3
5 reps
25%
3B
Push Press (Barbell)
1
3
10 reps
8 reps
60%
70%
4
Skull Crusher
3
12 reps
RPE 8
5A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
5B
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3A
Box Jump
3
5 reps
25%
3B
Push Press (Barbell)
1
3
10 reps
8 reps
60%
70%
4
Skull Crusher
3
12 reps
RPE 8
5A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
5B
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
-
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Kettlebell Swing
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Chin-Up (Weighted)
4
8 reps
RPE 7
5A
High Pull
3
5 reps
-
5B
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Row
3
12 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Kettlebell Swing
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Chin-Up (Weighted)
4
8 reps
RPE 7
5A
High Pull
3
5 reps
-
5B
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Row
3
12 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Kettlebell Swing
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Chin-Up (Weighted)
4
8 reps
RPE 7
5A
High Pull
3
5 reps
-
5B
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Rear Delt Row
3
12 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
-
4B
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
-
4
Kettlebell Swing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
4B
Hang Clean
3
5 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
4B
Hang Clean
3
5 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
4B
Hang Clean
3
5 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
-
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
-
4
Kettlebell Swing
1 Set
-
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
-
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
-
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
-