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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
    Jun 18, 2025 10:25

Summary

Embark on a transformative 16-week journey with the JD program, designed for dedicated lifters ready to push their limits. Training five days a week, this program combines strength-building barbell exercises like the Split Squat and Trap Bar Deadlift with heart-pumping cardio sessions and core work to sculpt your physique. Each workout is meticulously crafted to enhance your strength, endurance, and overall fitness, ensuring you stay motivated and engaged throughout your journey. Equip yourself with a full gym and get ready to unleash your potential!
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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