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Train Untamed

by Panagioths S.
4 athletes joined

Program Description

Straight,muscle endurance,power

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 16, 2024 03:15
  • Last Edited
    Jun 18, 2025 09:55

Summary

Unleash your potential with Train Untamed, a 12-week strength program designed for serious lifters ready to push their limits. Committing to six days a week, you'll engage in a variety of compound and isolation exercises that target every major muscle group, ensuring balanced development and explosive strength gains. This program is perfect for those with a garage gym setup, featuring equipment like barbells and dumbbells to maximize your results. Get ready to transform your physique and elevate your performance—it's time to train untamed!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.6%
Glutes
14.4%
Hamstrings
8.4%
Upper Back
8%
Olympic
7.5%
Abs
6.2%
Chest
5.1%
Triceps
5%
Lower Back
4.7%
Lats
4.3%
Front Delts
4.2%
Adductors
3.9%
Middle Delts
3.8%
Biceps
3.5%
Forearms
2.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Barbell)
3 Sets
10 Reps
@10
2
Overhead Press (Barbell)
3 Sets
5 Reps
@9
3
Push Up (Weighted)
3 Sets
10 Reps
@9.5
4
Pull-Up (Bodyweight)
1 Set
2 Sets
12 Reps
10 Reps
@10
@9
5
Barbell Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@10
@10
@10
6
Bicep Curl (Barbell)
1 Set
15 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
15 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9.5
@9.5
@10
2
Safety Bar Squat
2 Sets
1 Set
8 Reps
4 Reps
@9.5
@10
3
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
4
Reverse Lunge (Barbell)
4 Sets
10 Reps
@7.5
5
Step-Up (Weighted)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
3 Reps
@9
@9.5
@10
@10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
2 Reps
@9.5
@9.5
@10
3
Clean Pull
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
@8
@9.5
@9.5
@10
4
Farmer's Walk (Weighted)
2 Sets
1 Reps
@10
5
Suitcase Carry
1 Set
2 Reps
@10
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
3 Reps
@9
@9.5
@10
@10
2
Floor Press (Dumbbell)
3 Sets
10 Reps
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@9.5
@10
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@9.5
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (EZ Bar)
1 Set
15 Reps
@10
7
Bicep Curl (Barbell)
1 Set
15 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 5
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
3 Reps
@9
@9
@9
@10
2
Squat (Low Bar)
1 Set
2 Sets
10 Reps
8 Reps
@9.5
@10
3
Overhead Squat
1 Set
1 Set
8 Reps
10 Reps
@10
@10
4
Front Squat (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@10
5
Reverse Lunge (Dumbbell)
2 Sets
20 Reps
@8
6
Walking Lunge
1 Set
1 Set
24 Reps
36 Reps
@8
@10
7
Step-Up (Weighted)
2 Sets
10 Reps
@8.5
Day 6
1
Power Snatch
1 Set
1 Set
2 Sets
8 Reps
5 Reps
1 Reps
@9
@9
@9.5
2
Power Clean
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@8
@8
@10
3
Clean and Press
4 Sets
6 Reps
@7.5
4
Snatch (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@9
@10
5
Snatch (Kettlebell)
1 Set
8 Reps
@8
6
Kettlebell Clean & Press
1 Set
2 Reps
@9.5
7
Farmer's Walk (Weighted)
2 Sets
1 Reps
@9.5
8
Suitcase Carry
1 Set
2+ Reps
@10