Program Description
Overall powerbuilding with slant towards OCR training.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Athletics
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedDec 09, 2025 01:34
- Last EditedFeb 14, 2026 01:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.6%
Glutes
15.6%
Hamstrings
10.9%
Abs
10.5%
Front Delts
7.2%
Other
7%
Triceps
6.2%
Middle Delts
4.3%
Upper Back
4.3%
Lats
4.3%
Lower Back
3.4%
Adductors
2.8%
Chest
1.9%
Forearms
1.9%
Biceps
1.5%
Abductors
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
4
5 reps
RPE 7
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
10 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
5-7 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
5 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
4
5 reps
RPE 7
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
10 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
5-7 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
5 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Can Opener
2
10-12 reps
-
1B
Foam Roller Wall Slide
2
10-15 reps
-
1C
T-Spine Foam Roller
2
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Overhead Press (Barbell)
4
5 reps
RPE 6
4A
Jackknife Pullup
4
4 reps
-
4B
Bent Over Row (Barbell)
4
10 reps
-
5A
Towel Grip Farmers Carry
3
0.75 mins
-
5B
Medicine Ball Chest Slams
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thoracic Rotation With TA Activation
2
10 reps
-
1B
Hip CAR
2
5 reps
-
1C
Hip Foam Roll
2
1 mins
-
2A
Plank With Knee Drive
2
8 reps
-
2B
Single Leg Bridge
2
12 reps
-
2C
Single Leg Abducted RDL
2
12 reps
-
3
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
5A
Walking Lunge (Dumbbell)
3
20 reps
-
5B
Hip Thrust (Machine)
3
8 reps
-
5C
Pogo Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-35 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-35 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-35 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-35 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-35 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Chin Up Negative
2
12 reps
-
4C
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Chin Up Negative
2
12 reps
-
4C
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Chin Up Negative
2
12 reps
-
4C
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Chin Up Negative
2
12 reps
-
4C
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4A
Chin Up Negative
2
12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4C
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4B
Chin Up Negative
3
12 reps
-
4C
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Marching Glute Bridge
2
10 reps
-
1B
Thoracic Rotation With TA Activation
2
10 reps
-
1C
Pallof Press
2
15 reps
-
1D
Scapular Pull-Up
2
10 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4A
Chin Up Negative
5
12 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4C
Chin Up Negative
3
12 reps
-
4D
Chin-Up (Bodyweight)
1
AMRAP
-
5A
Offset Farmers Carry
4
1 mins
-
5B
Hollow Hold
2
0.5-0.75 mins
-
5C
Side Plank with Reach Through
2
0.75 mins
-
5D
Bird Dog Row
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
-
1B
Kettlebell Swing
3
20 reps
-
2A
Box Jump
4
5 reps
-
2B
Sled Push/Pull
4
0.5-1 mins
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
-
1B
Kettlebell Swing
3
25 reps
-
2A
Sled Push/Pull
4
0.5-1 mins
-
2B
Box Jump
4
5 reps
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
-
1B
Kettlebell Swing
3
30 reps
-
2A
Box Jump
4
5 reps
-
2B
Sled Push/Pull
4
0.5-1 mins
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
-
1B
Kettlebell Swing
3
20 reps
-
2A
Box Jump
4
5 reps
-
2B
Sled Push/Pull
4
0.5-1 mins
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
-
1B
Kettlebell Swing
3
25 reps
-
2A
Box Jump
4
5 reps
-
2B
Sled Push/Pull
4
0.5-1 mins
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skater Hop
3
10 reps
-
1B
Kettlebell Swing
3
30 reps
-
2A
Sled Push/Pull
4
0.5-1 mins
-
2B
Box Jump
4
5 reps
-
2C
Sled Push/Pull
4
0.5-1 mins
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
20 reps
-
1B
Skater Hop
3
10 reps
-
1C
Kettlebell Swing
3
20 reps
-
2A
Box Jump
4
5 reps
-
2B
Sled Push/Pull
4
0.5-1 mins
-
3A
Sandbag Carry
2
AMRAP
-
3B
Burpee
2
10 reps
-
3C
Dead Hang
2
0.5 mins
-
3D
Box Jump Over
2
10 reps
-
3E
Offset Farmers Carry
2
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
100m Sprint
6
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
100m Sprint
6
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
Time Trial 1mi
1
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
100m Sprint
6
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
100m Sprint
6
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
Time Trial 1mi
1
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pilates
1
60 mins
-
2
100m Sprint
6
0.5 mins
-
Week 1
1 / 7 Weeks
Day 1
1A
Can Opener1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
1B
Foam Roller Wall Slide1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
1C
T-Spine Foam Roller1 Set
1 Set
1 mins
1 mins
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
4A
Jackknife Pullup1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
4B
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5A
Towel Grip Farmers Carry1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
-
-
-
5B
Medicine Ball Chest Slams1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1A
Thoracic Rotation With TA Activation1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Hip CAR1 Set
1 Set
5 Reps
5 Reps
-
-
1C
Hip Foam Roll1 Set
1 Set
1 mins
1 mins
-
-
2A
Plank With Knee Drive1 Set
1 Set
8 Reps
8 Reps
-
-
2B
Single Leg Bridge1 Set
1 Set
12 Reps
12 Reps
-
-
2C
Single Leg Abducted RDL1 Set
1 Set
12 Reps
12 Reps
-
-
3
Squat (Low Bar)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5A
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5B
Hip Thrust (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5C
Pogo Jump1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Run1 Set
20-35 mins
@2
Day 4
1A
Marching Glute Bridge1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Thoracic Rotation With TA Activation1 Set
1 Set
10 Reps
10 Reps
-
-
1C
Pallof Press1 Set
1 Set
15 Reps
15 Reps
-
-
1D
Scapular Pull-Up1 Set
1 Set
10 Reps
10 Reps
-
-
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4B
Chin Up Negative1 Set
1 Set
12 Reps
12 Reps
-
-
4C
Chin-Up (Bodyweight)1 Set
AMRAP
-
5A
Offset Farmers Carry1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
5B
Hollow Hold1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
-
-
5C
Side Plank with Reach Through1 Set
1 Set
0.75 mins
0.75 mins
-
-
5D
Bird Dog Row1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
Day 5
1A
Skater Hop1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Kettlebell Swing1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2A
Box Jump1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2B
Sled Push/Pull1 Set
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
-
3A
Sandbag Carry1 Set
1 Set
AMRAP
AMRAP
-
-
3B
Burpee1 Set
1 Set
10 Reps
10 Reps
-
-
3C
Dead Hang1 Set
1 Set
0.5 mins
0.5 mins
-
-
3D
Box Jump Over1 Set
1 Set
10 Reps
10 Reps
-
-
3E
Offset Farmers Carry1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 6
1
Pilates1 Set
60 mins
-
2
100m Sprint1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-
-