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Strength Program - 4 Days

by Dominik L.

Program Description

4 Days/week 3x SQ 1x DL 2x Power Clean 2x BP 2x OHP Mo, We, Fr, Sa 9 Weeks - Strength Phase Weeks 10-12 - Peak Phase for 4 Lifts

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 05, 2024 08:34
  • Last Edited
    Oct 09, 2024 04:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hang Power Clean
5
3 reps
72%
2
Squat (Barbell)
3
5 reps
70%
3
Overhead Press (Barbell)
3
5 reps
70%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 7
6
Dead Hang
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
75%
2
Squat (Barbell)
3
5 reps
74%
3
Overhead Press (Barbell)
3
5 reps
74%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Dead Hang
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
78%
2
Squat (Barbell)
3
5 reps
78%
3
Overhead Press (Barbell)
3
5 reps
76%
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
50 reps
RPE 9
6
Dead Hang
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
78%
2
Squat (Barbell)
4
4 reps
78%
3
Overhead Press (Barbell)
4
4 reps
78%
4
Abs Crunch (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
50 reps
RPE 7
6
Dead Hang
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
80%
2
Squat (Barbell)
4
4 reps
80%
3
Overhead Press (Barbell)
5
4 reps
78%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Dead Hang
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
82%
2
Squat (Barbell)
4
4 reps
82%
3
Overhead Press (Barbell)
5
1
4 reps
8 reps
80%
68%
4
Abs Crunch (Weighted)
3
12 reps
RPE 9
5
Farmer's Walk (Weighted)
3
50 reps
RPE 9
6
Dead Hang
3
1-2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
2
2
1
3 reps
3 reps
3 reps
82%
80%
77%
2
Squat (Barbell)
3
3 reps
84%
3
Overhead Press (Barbell)
4
1
5 reps
8 reps
80%
71%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Dead Hang
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
2
2
3 reps
3 reps
84%
80%
2
Squat (Barbell)
3
3 reps
86%
3
Overhead Press (Barbell)
5
1
5 reps
8 reps
82%
73%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Dead Hang
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
1
1
3 reps
3 reps
3 reps
86%
84%
82%
2
Squat (Barbell)
1
2
3 reps
3 reps
88%
83%
3
Overhead Press (Barbell)
5
5 reps
84%
4
Abs Crunch (Weighted)
2
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
50 reps
RPE 7
6
Dead Hang
2
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
3 reps
3 reps
93%
90%
85%
2
Overhead Press (Barbell)
5
5 reps
85%
3
Abs Crunch (Weighted)
2
12 reps
RPE 8
4
Dead Hang
2
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
3 reps
3 reps
97%
92%
86%
2
Overhead Press (Barbell)
4
5 reps
85%
3
Abs Crunch (Weighted)
2
12 reps
RPE 8
4
Dead Hang
2
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
2
Overhead Press (Barbell)
3
3
5 reps
1 reps
86%
90%
3
Abs Crunch (Weighted)
2
12 reps
RPE 8
4
Dead Hang
2
1-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
44%
58%
72%
4
Squat (Barbell)
3
5 reps
56%
5
Back Extension (Weighted)
3
12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
65 reps
RPE 7
7
Dead Hang
3
1-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
73%
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
45%
60%
75%
4
Squat (Barbell)
3
5 reps
59%
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Farmer's Walk (Weighted)
3
65 reps
RPE 8
7
Dead Hang
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
47%
62%
78%
4
Squat (Barbell)
3
5 reps
62%
5
Back Extension (Weighted)
2
3
12 reps
12 reps
RPE 8
RPE 9
6
Farmer's Walk (Weighted)
3
65 reps
RPE 9
7
Dead Hang
3
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
78%
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
47%
62%
78%
4
Squat (Barbell)
3
5 reps
62%
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Farmer's Walk (Weighted)
3
65 reps
RPE 7
7
Dead Hang
3
1-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
80%
3
Deadlift (Barbell)
1
1
2
3 reps
2 reps
4 reps
48%
64%
80%
4
Squat (Barbell)
3
5 reps
64%
5
Back Extension (Weighted)
4
10 reps
RPE 8
6
Farmer's Walk (Weighted)
3
65 reps
RPE 8
7
Dead Hang
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
82%
3
Deadlift (Barbell)
1
1
2
1
3 reps
2 reps
3 reps
5 reps
50%
66%
83%
78%
4
Squat (Barbell)
3
5 reps
65%
5
Back Extension (Weighted)
2
3
10 reps
10 reps
RPE 8
RPE 9
6
Farmer's Walk (Weighted)
3
65 reps
RPE 9
7
Dead Hang
3
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
1
1
2
3 reps
2 reps
5 reps
48%
64%
80%
4
Squat (Barbell)
3
5 reps
65%
5
Back Extension (Weighted)
4
8 reps
RPE 8
6
Farmer's Walk (Weighted)
3
65 reps
RPE 8
7
Dead Hang
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
82%
3
Deadlift (Barbell)
1
1
2
1
3 reps
2 reps
3 reps
5 reps
51%
68%
85%
80%
4
Squat (Barbell)
2
5 reps
66%
5
Back Extension (Weighted)
4
8 reps
RPE 8
6
Farmer's Walk (Weighted)
3
65 reps
RPE 8
7
Dead Hang
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
84%
3
Deadlift (Barbell)
1
1
3
1
3 reps
2 reps
1 reps
5 reps
54%
72%
90%
81%
4
Back Extension (Weighted)
3
8 reps
RPE 9
5
Farmer's Walk (Weighted)
2
65 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
85%
3
Deadlift (Barbell)
1
1
1
1
3 reps
2 reps
5 reps
5 reps
51%
68%
85%
80%
4
Back Extension (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
85%
3
Deadlift (Barbell)
1
1
2
3 reps
2 reps
3 reps
55%
73%
91%
4
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
85%
88%
92%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
1 reps
60%
82%
94%
100%
2
Bench Press (Barbell)
1
1
2
2
1 reps
3 reps
5 reps
1 reps
97%
89%
82%
92%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
3
5 reps
72%
3
Overhead Press (Barbell)
3
5 reps
72%
4
Chin-Up (Bodyweight)
3
5 reps
RPE 8
5
Abs Crunch (Weighted)
3
12 reps
RPE 8
6
Suitcase Carry
2
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
3
5 reps
76%
3
Overhead Press (Barbell)
3
5 reps
76%
4
Chin-Up (Bodyweight)
1
2
5 reps
5 reps
RPE 8
RPE 9
5
Abs Crunch (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Suitcase Carry
2
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
3
5 reps
78%
3
Overhead Press (Barbell)
3
5 reps
78%
4
Chin-Up (Bodyweight)
1
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Abs Crunch (Weighted)
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
2
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
4
4 reps
78%
3
Overhead Press (Barbell)
4
4 reps
78%
4
Chin-Up (Bodyweight)
3
5 reps
RPE 8
5
Abs Crunch (Weighted)
3
12 reps
RPE 8
6
Suitcase Carry
2
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
4
4 reps
80%
3
Overhead Press (Barbell)
4
4 reps
80%
4
Chin-Up (Bodyweight)
2
2
5 reps
5 reps
RPE 8
RPE 9
5
Abs Crunch (Weighted)
2
2
12 reps
12 reps
RPE 8
RPE 9
6
Suitcase Carry
2
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
4
4 reps
82%
3
Overhead Press (Barbell)
2
2
3 reps
5 reps
85%
80%
4
Chin-Up (Bodyweight)
1
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Abs Crunch (Weighted)
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Suitcase Carry
2
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
4
3 reps
85%
4
Chin-Up (Bodyweight)
2
2
5 reps
5 reps
RPE 8
RPE 9
5
Abs Crunch (Weighted)
2
2
12 reps
12 reps
RPE 8
RPE 9
6
Suitcase Carry
2
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
82%
3
Overhead Press (Barbell)
3
1
2
1 reps
3 reps
3 reps
90%
88%
83%
4
Chin-Up (Bodyweight)
3
5 reps
RPE 8
5
Abs Crunch (Weighted)
4
12 reps
RPE 8
6
Suitcase Carry
2
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
84%
3
Overhead Press (Barbell)
3
1
2
1 reps
3 reps
3 reps
92%
89%
84%
4
Chin-Up (Bodyweight)
3
5 reps
RPE 8
5
Abs Crunch (Weighted)
3
12 reps
RPE 8
6
Suitcase Carry
2
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
1
1
1 reps
3 reps
3 reps
95%
90%
85%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
2
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
85%
3
Overhead Press (Barbell)
3
5
1
1 reps
1 reps
5 reps
98%
94%
86%
4
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
100%
2
Squat (Barbell)
3
5 reps
75%
3
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
73%
3
Hang Power Clean
5
3 reps
67%
4
Lat Pulldown
1
3
10 reps
8 reps
RPE 6
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-8
6
Skull Crusher
3
8-12 reps
RPE 7-8
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
75%
3
Hang Power Clean
5
3 reps
70%
4
Lat Pulldown
1
2
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-9
6
Skull Crusher
3
8-12 reps
RPE 8-9
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
78%
3
Hang Power Clean
5
3 reps
73%
4
Lat Pulldown
1
2
2
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Skull Crusher
2
2
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
7
Lateral Raise (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
78%
3
Hang Power Clean
5
3 reps
73%
4
Lat Pulldown
1
3
10 reps
8 reps
RPE 6
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-8
6
Skull Crusher
3
8-12 reps
RPE 7-8
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
83%
3
Hang Power Clean
5
3 reps
75%
4
Lat Pulldown
1
2
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-9
6
Skull Crusher
4
8-12 reps
RPE 8-9
7
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
1
2
3 reps
5 reps
85%
80%
3
Hang Power Clean
5
3 reps
77%
4
Lat Pulldown
1
2
2
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Skull Crusher
2
2
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
7
Lateral Raise (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
2
1
3 reps
5 reps
85%
81%
3
Hang Power Clean
2
2
3 reps
3 reps
80%
77%
4
Lat Pulldown
1
2
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-9
6
Skull Crusher
4
8-12 reps
RPE 8-9
7
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
1
2
3 reps
3 reps
88%
83%
3
Hang Power Clean
3
3 reps
80%
4
Lat Pulldown
1
4
10 reps
8 reps
RPE 6
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8-9
6
Skull Crusher
3
8-12 reps
RPE 8-9
7
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
92%
89%
83%
3
Lat Pulldown
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
1
1
5 reps
5 reps
88%
83%
3
Lat Pulldown
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
2
1
1
1
3 reps
1 reps
1 reps
1 reps
92%
94%
89%
83%
3
Lat Pulldown
1
3
10 reps
8 reps
RPE 6
RPE 8
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
5
Skull Crusher
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 6
2
Bench Press (Barbell)
3
1 reps
100%
Week 1
1 / 12 Weeks
Day 1
1
Hang Power Clean
5 Sets
3 Reps
72%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Overhead Press (Barbell)
3 Sets
5 Reps
70%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@7
6
Dead Hang
3 Sets
1-2 mins
@7
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
44%
58%
72%
4
Squat (Barbell)
3 Sets
5 Reps
56%
5
Back Extension (Weighted)
3 Sets
12 Reps
@7
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@7
7
Dead Hang
3 Sets
1-2 mins
@7
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
72%
3
Overhead Press (Barbell)
3 Sets
5 Reps
72%
4
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
6
Suitcase Carry
2 Sets
50 Reps
@7
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
73%
3
Hang Power Clean
5 Sets
3 Reps
67%
4
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@6
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7-8
6
Skull Crusher
3 Sets
8-12 Reps
@7-8
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7-8