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BoostcampPNG

JD

by Javantae D.
5.0
(1 rating)

Program Description

This program is designed to build muscle and strength. While also keep your body ready for athletics.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 03, 2025 12:47
  • Last Edited
    Apr 13, 2025 04:26
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
-
3
AD Press (Smith Machine)
2
-
4
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
7
Stretching
1
10 mins
RPE 6
8
Wide Grip Pull-Up
1
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
3
Sled
3
2 reps
RPE 8
4
Hamstring Curl
1
1
1
10 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
6
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Farmer's Walk (Weighted)
2
RPE 8
8
Cardio
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
8 reps
RPE 7.5
RPE 7.5
2
Wide Grip Pull-Up
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8
7
Cardio
1
30 mins
RPE 6.5
8
Tricep Pushdown (Cable)
1
1
1
10 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8.5
2
Trap Bar Deadlift
2
-
3
Hip Thrust (Barbell)
3
-
4
Cable Crunch
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Week 1
1 / 16 Weeks
Day 5
1
Cardio
1 Set
45 mins
@6
Day 4
1
Split Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@8.5
2
Trap Bar Deadlift
2 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Cable Crunch
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
10 Reps
@7.5
@7.5
@8
@8.5
2
Seated Row (Cable)
3 Sets
-
3
AD Press (Smith Machine)
2 Sets
-
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
5
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
12 Reps
@8
@9
6
Lateral Raise (Machine)
1 Set
2 Sets
12 Reps
15 Reps
@8
@9
7
Stretching
1 Set
10 mins
@6
8
Wide Grip Pull-Up
1 Set
AMRAP
@8.5
Day 3
1
Bench Press (Close Grip)
1 Set
2 Sets
5 Reps
8 Reps
@7.5
@7.5
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@9
@9
@9.5
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@8
@8.5
7
Farmer's Walk (Weighted)
2 Sets
@8
8
Cardio
1 Set
30 mins
@6.5
Day 2
1
Box Jump
3 Sets
5 Reps
@7
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@8
@8
@8.5
3
Sled
3 Sets
2 Reps
@8
4
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@9
@9
@9.5
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9
6
Cardio
1 Set
20 mins
@7