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H-Town Showdown Prep

by Big Mike
3 athletes joined

Program Description

10 week preparation for Intermediate-Advanced leading into a powerlifting meet or mock meet. Program consists of 1 bridge week, 1 strength block, 1 strength deload, 1 peaking block and 1 peaking deload.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2024 05:52
  • Last Edited
    Jun 18, 2025 08:52

Summary

Prepare to elevate your strength and performance with the H-Town Showdown Prep program! Over 10 weeks, you'll engage in a focused 4-day training split designed to build power and endurance through a mix of barbell and bodyweight exercises. Each session targets key muscle groups, ensuring balanced development while honing your technique. Whether you're aiming to compete or just push your limits, this program will guide you every step of the way, maximizing your potential in the garage gym. Get ready to transform your training!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
High Bar Squat (Barbell)
3
5 reps
80%
2
Good Morning
2
8 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
80%
4
Inverted Row
3
10 reps
RPE 6
5
High Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
80%
2
Good Morning
3
8 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
85%
2
Good Morning
3
8 reps
RPE 7.5
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
93%
2
Good Morning
3
8 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
80%
2
Good Morning
3
8 reps
RPE 6
3
Leg Extension
3
20 reps
RPE 6
4
Hip Adductor (Machine)
2
20 reps
RPE 6
5
Back Extension (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
80%
2
Good Morning
3
8 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
95%
2
Good Morning
2
8 reps
RPE 7
3
Leg Extension
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
70%
2
Technique Bench Press
3
3 reps
RPE 7
3
Deadlift (Barbell)
3
1 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
2
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
1
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
1
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1 reps
RPE 9
2
Matrix Lunges
3
18 reps
RPE 6
3
Bench Press (Wide Grip)
3
5 reps
RPE 6
4
Pendlay Row
3
10 reps
RPE 6
5
Rear Delt Fly (Cable)
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Close Grip)
3
3 reps
RPE 7
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 7
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2A
Bench Press (Close Grip)
3
3 reps
RPE 7.5
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 7.5
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2A
Bench Press (Close Grip)
3
3 reps
RPE 8
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 8
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
93%
2A
Bench Press (Close Grip)
3
3 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 9
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Close Grip)
3
3 reps
RPE 6
2B
Pull-Up (Weighted)
3
5 reps
RPE 6
3A
Bench Press (Close Grip)
3
3 reps
RPE 6
3B
Low Row (Cables)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 6
5
Hanging Toes To Bar
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2A
Bench Press (Close Grip)
3
3 reps
RPE 7
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 7
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2A
Bench Press (Close Grip)
3
3 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2A
Bench Press (Close Grip)
2
3 reps
RPE 7
2B
Hanging Scapular Retraction
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1 reps
50%
2A
Technique Bench Press
3
1 reps
RPE 5
2B
Hanging Scapular Retraction
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 7
2
Single Leg Romanian Deadlift
2
8 reps
RPE 7
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8 reps
RPE 8
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 9
2
Single Leg Romanian Deadlift
2
8 reps
RPE 9
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 10
2
Single Leg Romanian Deadlift
2
8 reps
RPE 7
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 6
2
Technique Bench Press
3
3 reps
RPE 6
3
Snatch Deadlift
1
1 reps
RPE 10
4
Pull-Up (Bodyweight)
3
5 reps
RPE 6
5
Rear Delt Fly (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
1 reps
RPE 8
3
Hamstring Curl
3
20 reps
RPE 7
4
Matrix Lunges
3
18 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
1 reps
RPE 9
3
Matrix Lunges
3
18 reps
RPE 8
4
Hamstring Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Matrix Lunges
2
18 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
70%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
73%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
76%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
79%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
70%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
80%
1B
Pendlay Row
3
8 reps
RPE 8
2A
Pec Deck (Machine)
3
20 reps
RPE 8
2B
Pullover (Dumbbell)
2
12 reps
RPE 8
3
Upright Row (Cable)
3
20 reps
RPE 8
4
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
5 reps
70%
1B
Pendlay Row
2
8 reps
RPE 7
2
Upright Row (Cable)
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
33%
2
Bench Press (Barbell)
1
3 reps
33%
3
Deadlift (Barbell)
1
1 reps
33%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Week 1
1 / 10 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5 Reps
80%
2
Good Morning
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
5 Reps
80%
4
Inverted Row
3 Sets
10 Reps
@6
5
High Pull
3 Sets
10 Reps
@6
Day 2
1
Inch Worm + Push Up
1 Set
10 Reps
@5
2
Band Pull Apart
1 Set
20 Reps
@6
3
Band Rotator Pulls
1 Set
20 Reps
@5
4
Technique Bench Press
3 Sets
3 Reps
@5
5
Hanging Scapular Retraction
3 Sets
5 Reps
@5
6
1 Arm Overhead Carry
1 Set
0.5 mins
@5
7
Lunge W/Low And High Thoracic Stretch
1 Set
5 Reps
@5
Day 3
1
Snatch Deadlift
1 Set
1 Reps
@9
2
Matrix Lunges
3 Sets
18 Reps
@6
3
Bench Press (Wide Grip)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
10 Reps
@6
5
Rear Delt Fly (Cable)
2 Sets
20 Reps
@6
Day 4
1
Lunge W/Low And High Thoracic Stretch
1 Set
5 Reps
@5
2
Flexion Row
3 Sets
10 Reps
@5
3
Bear Crawl
3 Sets
10 Reps
@5
4
Downward To Upward Facing Dog
1 Set
10 Reps
@5
5
Kettlebell Swing
2 Sets
10 Reps
@5