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BoostcampPNG

1000 lbs Club

by Richard Brimmer
6 athletes joined

Program Description

To hit 1000lbs!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2024 05:32
  • Last Edited
    Jun 18, 2025 09:01

Summary

Join the 1000 lbs Club and elevate your strength training over 12 weeks with a focused program designed for serious lifters. Committing six days a week, you'll engage in targeted workouts that emphasize squats and bench presses, pushing your limits with high-intensity barbell exercises. Each session is crafted to build muscle and enhance your overall power, ensuring you hit that coveted total of 1000 lbs across your main lifts. Get ready to transform your physique and achieve new personal records!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
-
2
World's Greatest Stretch
1 Set
10 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8