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Peter Griffin Elite Sigma Workout Routine

by Bennett R.
15 athletes joined
5.0
(3 ratings)

Program Description

To put on ultimate gains and be the best.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    180 minutes
  • Created
    Oct 29, 2024 04:09
  • Last Edited
    Dec 25, 2024 08:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
I, Y, T (IYT) Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10000 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
-
2
Hanging Knee Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
1
9 reps
-
2
Hang Clean
1
-
3
Hang Snatch
1
-
4
Hip Thrust (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
1
-
2
Single Arm Rear Delt Cable Fly
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Trap Bar)
1
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
1
69999 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
1
-
2
Superman
1
-
3
Box Jump
1
-
4
Pogo Jump
1
-
5
Leg Press
1
-
6
Jump Squat
1
-
7
Clean Pull
1
-
8
Sumo Squat
1
-
9
Belt Squat
1
-
10
Skater Hop
1
-
11
Squat Jerk
1
-
12
Hang Clean
1
-
13
Nordic Curl
1
-
14
Hack Squat
1
-
15
Platz Squat
1
-
16
Power Clean
1
-
17
Hang Snatch
1
-
18
Lateral Jump
1
-
19
Forward Jump
1
-
20
Prowler Push
1
-
21
Pistol Squat
1
-
22
Power Snatch
1
-
23
Goblet Squat
1
-
24
Cossack Squat
1
-
25
Good Morning
1
-
26
Walking Lunge
1
-
27
Vertical Jump
1
-
28
Lateral Lunge
1
-
29
Hip Extension
1
-
30
Speed Deadlift
1
-
31
Pendulum Squat
1
-
32
Hyperextension
1
-
33
Squat Thruster
1
-
34
Tempo Deadlift
1
-
35
Glute Kickback
1
-
36
Hamstring Curl
1
-
37
Squat (Paused)
1
-
38
Overhead Squat
1
-
39
Clean Deadlift
1
-
40
Back Extension
1
-
41
Snatch Deadlift
1
-
42
Squat (Low Bar)
1
-
43
Glute-Ham Raise
1
-
44
Lunge (Barbell)
1
-
45
Squat (Barbell)
1
-
46
Halting Deadlift
1
-
47
Library Deadlift
1
-
48
Split Squat Jump
1
-
49
Squat (Dumbbell)
1
-
50
Hip Bridge March
1
-
51
Single Leg Press
1
-
52
Kettlebell Swing
1
-
53
Snatch (Barbell)
1
-
54
Safety Bar Squat
1
-
55
Hang Power Clean
1
-
56
Lunge (Dumbbell)
1
-
57
Snatch (Dumbbell)
1
-
58
Suitcase Deadlift
1
-
59
Trap Bar Deadlift
1
-
60
Deadlift (Paused)
1
-
61
Lunge (Bodyweight)
1
-
62
Cambered Bar Squat
1
-
63
Step-Up (Weighted)
1
-
64
Stiff Leg Deadlift
1
-
65
Lunge (Kettlebell)
1
-
66
Deadlift (Deficit)
1
-
67
Deadlift (Barbell)
1
-
68
Squat (Bodyweight)
1
-
69
Rack Pull (Barbell)
1
-
70
Single Leg Deadlift
1
-
71
Snatch (Kettlebell)
1
-
72
Box Squat (Barbell)
1
-
73
Deadlift with Chains
1
-
74
Hip Thrust (Machine)
1
-
75
Deadlift (Dumbbell)
1
-
76
Block Pull (Barbell)
1
-
77
Front Squat (Paused)
1
-
78
Pull Through (Cable)
1
-
79
Hip Thrust (Barbell)
1
-
80
Tempo Squat (Barbell)
1
-
81
Single Leg Hip Thrust
1
-
82
Squat (Smith Machine)
1
-
83
Hip Thrust (Dumbbell)
1
-
84
Front Squat (Barbell)
1
-
85
Split Squat (Barbell)
1
-
86
Sissy Squat (Weighted)
1
-
87
Glute Kickback (Cable)
1
-
88
Leg Press (45 Degrees)
1
-
89
Split Squat (Dumbbell)
1
-
90
Hip Abductor (Machine)
1
-
91
Sumo Deadlift (Paused)
1
-
92
Glute Bridge (Barbell)
1
-
93
Reverse Hyperextension
1
-
94
Front Squat (Dumbbell)
1
-
95
Glute Bridge (Dumbbell)
1
-
96
Zercher Squat (Barbell)
1
-
97
Hip Thrust (Bodyweight)
1
-
98
Sumo Deadlift (Barbell)
1
-
99
Reverse Lunge (Barbell)
1
-
100
Lateral Lunge (Weighted)
1
-
101
Walking Lunge (Dumbbell)
1
-
Week 1
1 / 16 Weeks
Day 1
1
Pogo Hop
1 Set
-
2
Superman
1 Set
-
3
Box Jump
1 Set
-
4
Pogo Jump
1 Set
-
5
Leg Press
1 Set
-
6
Jump Squat
1 Set
-
7
Clean Pull
1 Set
-
8
Sumo Squat
1 Set
-
9
Belt Squat
1 Set
-
10
Skater Hop
1 Set
-
11
Squat Jerk
1 Set
-
12
Hang Clean
1 Set
-
13
Nordic Curl
1 Set
-
14
Hack Squat
1 Set
-
15
Platz Squat
1 Set
-
16
Power Clean
1 Set
-
17
Hang Snatch
1 Set
-
18
Lateral Jump
1 Set
-
19
Forward Jump
1 Set
-
20
Prowler Push
1 Set
-
21
Pistol Squat
1 Set
-
22
Power Snatch
1 Set
-
23
Goblet Squat
1 Set
-
24
Cossack Squat
1 Set
-
25
Good Morning
1 Set
-
26
Walking Lunge
1 Set
-
27
Vertical Jump
1 Set
-
28
Lateral Lunge
1 Set
-
29
Hip Extension
1 Set
-
30
Speed Deadlift
1 Set
-
31
Pendulum Squat
1 Set
-
32
Hyperextension
1 Set
-
33
Squat Thruster
1 Set
-
34
Tempo Deadlift
1 Set
-
35
Glute Kickback
1 Set
-
36
Hamstring Curl
1 Set
-
37
Squat (Paused)
1 Set
-
38
Overhead Squat
1 Set
-
39
Clean Deadlift
1 Set
-
40
Back Extension
1 Set
-
41
Snatch Deadlift
1 Set
-
42
Squat (Low Bar)
1 Set
-
43
Glute-Ham Raise
1 Set
-
44
Lunge (Barbell)
1 Set
-
45
Squat (Barbell)
1 Set
-
46
Halting Deadlift
1 Set
-
47
Library Deadlift
1 Set
-
48
Split Squat Jump
1 Set
-
49
Squat (Dumbbell)
1 Set
-
50
Hip Bridge March
1 Set
-
51
Single Leg Press
1 Set
-
52
Kettlebell Swing
1 Set
-
53
Snatch (Barbell)
1 Set
-
54
Safety Bar Squat
1 Set
-
55
Hang Power Clean
1 Set
-
56
Lunge (Dumbbell)
1 Set
-
57
Snatch (Dumbbell)
1 Set
-
58
Suitcase Deadlift
1 Set
-
59
Trap Bar Deadlift
1 Set
-
60
Deadlift (Paused)
1 Set
-
61
Lunge (Bodyweight)
1 Set
-
62
Cambered Bar Squat
1 Set
-
63
Step-Up (Weighted)
1 Set
-
64
Stiff Leg Deadlift
1 Set
-
65
Lunge (Kettlebell)
1 Set
-
66
Deadlift (Deficit)
1 Set
-
67
Deadlift (Barbell)
1 Set
-
68
Squat (Bodyweight)
1 Set
-
69
Rack Pull (Barbell)
1 Set
-
70
Single Leg Deadlift
1 Set
-
71
Snatch (Kettlebell)
1 Set
-
72
Box Squat (Barbell)
1 Set
-
73
Deadlift with Chains
1 Set
-
74
Hip Thrust (Machine)
1 Set
-
75
Deadlift (Dumbbell)
1 Set
-
76
Block Pull (Barbell)
1 Set
-
77
Front Squat (Paused)
1 Set
-
78
Pull Through (Cable)
1 Set
-
79
Hip Thrust (Barbell)
1 Set
-
80
Tempo Squat (Barbell)
1 Set
-
81
Single Leg Hip Thrust
1 Set
-
82
Squat (Smith Machine)
1 Set
-
83
Hip Thrust (Dumbbell)
1 Set
-
84
Front Squat (Barbell)
1 Set
-
85
Split Squat (Barbell)
1 Set
-
86
Sissy Squat (Weighted)
1 Set
-
87
Glute Kickback (Cable)
1 Set
-
88
Leg Press (45 Degrees)
1 Set
-
89
Split Squat (Dumbbell)
1 Set
-
90
Hip Abductor (Machine)
1 Set
-
91
Sumo Deadlift (Paused)
1 Set
-
92
Glute Bridge (Barbell)
1 Set
-
93
Reverse Hyperextension
1 Set
-
94
Front Squat (Dumbbell)
1 Set
-
95
Glute Bridge (Dumbbell)
1 Set
-
96
Zercher Squat (Barbell)
1 Set
-
97
Hip Thrust (Bodyweight)
1 Set
-
98
Sumo Deadlift (Barbell)
1 Set
-
99
Reverse Lunge (Barbell)
1 Set
-
100
Lateral Lunge (Weighted)
1 Set
-
101
Walking Lunge (Dumbbell)
1 Set
-
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Jaiden CornejoAge 17, Man
3 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The best. Hey peter
Bennett R.Age 34, Non-binary
3 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Wow!!! I know that there was a lot of different workouts, but this program was worth it. I would only recommend it for experienced lifters due to its intensity. Awesome program!