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Train Untamed
by Panagioths S.
3 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
May 07, 2024 10:20
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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
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
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
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
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
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
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
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
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
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
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
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