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ChaosForge: Apex Aesthetics

by Bazilian C.

Program Description

ChaosForge: Apex Aesthetics is a 4-day hybrid strength and physique program built for lacrosse athletes who want to forge dense, explosive legs, a battle-ready upper body, and a sculpted, balanced physique. Whether your bulldozing through opponents or turning heads off the field, this plan delivers strength like Eddie Hall, athleticism like Jack Rowlett, and aesthetics like Toji fused with David Laid.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics, Bodybuilding, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 01, 2025 04:38
  • Last Edited
    Jun 01, 2025 04:58
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Trap Bar Deadlift
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 9
6
Standing Calf Raise
4
20 reps
RPE 9
7
Box Jump
3
5 reps
RPE 7
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Bench Press (Close Grip)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
8
Rope Pull Machinr
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 9
5
Shrug (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Prowler Push
3
20 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Kettlebell Clean
3
5 reps
RPE 7.5
6
Standing Calf Raise
4
20 reps
RPE 9
7
Lateral Med Ball Throw
3
8 reps
RPE 8
8
Rope Pull Machinr
3
2 mins
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Trap Bar Deadlift
3 Sets
8 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8.5
5
Leg Curl
3 Sets
12 Reps
@9
6
Standing Calf Raise
4 Sets
20 Reps
@9
7
Box Jump
3 Sets
5 Reps
@7
8
Rope Pull Machinr
3 Sets
2 mins
@9
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Bench Press (Close Grip)
3 Sets
10 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
8
Rope Pull Machinr
3 Sets
1 mins
@9
Day 3
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
@9
2
T-Bar Row
4 Sets
8 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
12 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
8
Rope Pull Machinr
3 Sets
2 mins
@9
Day 4
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Prowler Push
3 Sets
20 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Kettlebell Clean
3 Sets
5 Reps
@7.5
6
Standing Calf Raise
4 Sets
20 Reps
@9
7
Lateral Med Ball Throw
3 Sets
8 Reps
@8
8
Rope Pull Machinr
3 Sets
2 mins
@9