Program Description
Conjugate training based on Brian Alsruhe's program from Neversate
Program Overview
- LevelIntermediate
- GoalPowerlifting, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 07, 2025 08:16
- Last EditedFeb 19, 2025 01:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Deficit Deadlift (Barbell)
1
3 reps
-
1B
Plank
1
1 mins
-
1C
Snatch (Dumbbell)
1
10 reps
-
2A
Deficit Deadlift (Barbell)
1
2
8 reps
-
-
2B
Plank
3
1 mins
-
3A
Sumo Deadlift (Barbell)
5
0.33 mins
-
3B
Stiff Leg Deadlift
5
0.33 mins
-
4A
Single Arm Row (Dumbbell)
5
0.33 mins
-
4B
Push Up
5
0.167 mins
-
4C
Single Arm Row (Dumbbell)
5
0.33 mins
-
5
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
24 reps
22 reps
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3 reps
-
1B
Farmer's Walk (Weighted)
1
100 reps
-
1C
Box Jump
1
3 reps
-
2A
Front Squat (Barbell)
1
2
8 reps
-
-
2B
Farmer's Walk (Weighted)
3
100 reps
-
3A
Good Morning
1
5 reps
-
3B
Leg Curl
1
0.5 mins
-
3C
Walkout Plank
1
0.5 mins
-
4
2km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
1
3 reps
-
1B
Arnold Press
1
5 reps
-
1C
Broad Jump
1
4 reps
-
2A
Deadlift (Paused)
1
2
8 reps
-
-
2B
Arnold Press
3
5 reps
-
3
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
4A
Bulgarian Split Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Step-Up (Weighted)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4C
Hollow Rock
1
1
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
1
3 reps
-
1B
Farmer's Walk (Weighted)
1
150 reps
-
1C
Snatch (Dumbbell)
1
5 reps
-
2A
Squat (Paused)
1
2
8 reps
-
-
2B
Farmer's Walk (Weighted)
3
150 reps
-
3A
Front Squat (Barbell)
1
5-7 reps
-
3B
Good Morning
1
5-7 reps
-
3C
Wall Sit
1
0.75 mins
-
4A
Inverted Row
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
4B
Burpee Box Jumps
1
1
1
1
1
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Block Pull (Barbell)
1
3 reps
-
1B
Ab Wheel
1
0.33 mins
-
1C
Kettlebell Swing
1
0.33 mins
-
2A
Block Pull (Barbell)
1
2
8 reps
-
-
2B
Ab Wheel
3
8 reps
-
3A
Pendlay Row
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
3B
Zercher Squat (Barbell)
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
4A
100m Row
10
1 reps
-
4B
Burpee
10
10 reps
-
4C
Bear Crawl
10
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pin Squat
1
3 reps
-
1B
Suitcase Carry
1
50 reps
-
1C
Kettlebell Swing
1
0.5 mins
-
2A
Pin Squat
1
2
8 reps
-
-
2B
Suitcase Carry
3
50 reps
-
3
Zercher Squat (Barbell)
1
5 reps
-
4A
Sissy Squat (Weighted)
1
300 reps
-
4B
Sit Up
1
200 reps
-
4C
Jump Squat
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
1
1 reps
-
1B
Plank
1
1 mins
-
1C
Snatch (Dumbbell)
1
10 reps
-
2A
Deficit Deadlift (Barbell)
1
2
5 reps
-
-
2B
Plank
3
1 mins
-
3A
Sumo Deadlift (Barbell)
5
0.33 mins
-
3B
Stiff Leg Deadlift
5
0.33 mins
-
4A
Single Arm Row (Dumbbell)
5
0.33 mins
-
4B
Push Up
5
0.167 mins
-
4C
Single Arm Row (Dumbbell)
5
0.33 mins
-
5
Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
1
1
24 reps
22 reps
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1 reps
-
1B
Farmer's Walk (Weighted)
1
100 reps
-
1C
Box Jump
1
3 reps
-
2A
Front Squat (Barbell)
1
2
5 reps
-
-
2B
Farmer's Walk (Weighted)
3
100 reps
-
3A
Good Morning
1
5 reps
-
3B
Leg Curl
1
0.5 mins
-
3C
Walkout Plank
1
0.5 mins
-
4
2km Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
1
1 reps
-
1B
Arnold Press
1
5 reps
-
1C
Broad Jump
1
4 reps
-
2A
Deadlift (Paused)
1
2
5 reps
-
-
2B
Arnold Press
3
5 reps
-
3
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
4A
Bulgarian Split Squat (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Step-Up (Weighted)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4C
Hollow Rock
1
1
1
1
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
1
1 reps
-
1B
Farmer's Walk (Weighted)
1
150 reps
-
1C
Snatch (Dumbbell)
1
5 reps
-
2A
Squat (Paused)
1
2
5 reps
-
-
2B
Farmer's Walk (Weighted)
3
150 reps
-
3A
Front Squat (Barbell)
1
5-7 reps
-
3B
Good Morning
1
5-7 reps
-
3C
Wall Sit
1
0.75 mins
-
4A
Inverted Row
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
4B
Burpee Box Jumps
1
1
1
1
1
2 reps
3 reps
4 reps
5 reps
6 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Block Pull (Barbell)
1
1 reps
-
1B
Ab Wheel
1
0.33 mins
-
1C
Kettlebell Swing
1
0.33 mins
-
2A
Block Pull (Barbell)
1
2
5 reps
-
-
2B
Ab Wheel
3
8 reps
-
3A
Pendlay Row
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
3B
Zercher Squat (Barbell)
1
1
1
1
2 reps
4 reps
6 reps
8 reps
-
-
-
-
4A
100m Row
10
1 reps
-
4B
Burpee
10
10 reps
-
4C
Bear Crawl
10
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pin Squat
1
1 reps
-
1B
Suitcase Carry
1
50 reps
-
1C
Kettlebell Swing
1
0.5 mins
-
2A
Pin Squat
1
2
5 reps
-
-
2B
Suitcase Carry
3
50 reps
-
3
Zercher Squat (Barbell)
1
5 reps
-
4A
Sissy Squat (Weighted)
1
300 reps
-
4B
Sit Up
1
200 reps
-
4C
Jump Squat
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Barbell)
1
3 reps
-
1B
Pendlay Row
1
8 reps
-
1C
Suitcase Carry
1
50 reps
-
2A
Floor Press (Barbell)
1
2
8 reps
-
-
2B
Suitcase Carry
1
50 reps
-
3A
Neutral Grip Dumbbell Bench Press
4
15 reps
-
3B
Tricep Kickback
4
15 reps
-
3C
Tricep Extension (Cable)
4
15 reps
-
4
Push Up
2
2
2
2
2
2
2
2
2
2
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Jerk
1
3 reps
-
1B
Pull-Up (Band)
1
3 reps
-
1C
Landmine Twist
1
6 reps
-
2A
Push Jerk
1
2
8 reps
-
-
2B
Landmine Twist
3
6 reps
-
3A
Inverted Row
4
AMRAP
-
3B
Overhead Press (Dumbbell)
4
8 reps
-
3C
Skull Crusher (Dumbbell)
4
15 reps
-
4A
Bear Crawl
8
0.5 mins
-
4B
Push Up
8
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3 reps
-
1B
Chest Supported Row (Dumbbell)
1
8 reps
-
1C
Windshield Wipers
1
8 reps
-
2A
Bench Press (Barbell)
1
2
8 reps
-
-
2B
Windshield Wipers
3
8 reps
-
3A
One Arm Overhead Carry with March
4
50 reps
-
3B
One Arm Overhead Carry with March
4
50 reps
-
3C
Overhead Press (Dumbbell)
4
0.5 mins
-
3D
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
4A
Push Up (Incline)
8
0.33 mins
-
4B
Plank Walkout
8
0.167 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
3 reps
-
1B
Chin-Up (Assisted)
1
3 reps
-
1C
Side Bend (Dumbbell)
1
6 reps
-
2A
Push Press (Barbell)
1
2
8 reps
-
-
2B
Side Bend (Dumbbell)
3
6 reps
-
3A
Seated Overhead Press (Dumbbell)
4
8 reps
-
3B
Chin-Up (Assisted)
4
3 reps
-
3C
Face Pull
4
0.5 mins
-
4A
Bear Crawl
8
0.5 mins
-
4B
Push Up
8
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
3 reps
-
1B
Deadlift (Barbell)
1
5 reps
-
1C
Bent Over Row (Barbell)
1
5 reps
-
1D
Lying Leg Raise
1
10 reps
-
2A
Lying Leg Raise
3
10 reps
-
2B
Larsen Press (Barbell)
1
2
8 reps
-
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Single Arm Row (Dumbbell)
1
6 reps
-
3C
Dips Between Chairs
1
0.33 mins
-
4A
Inverted Row
5
0.5 mins
-
4B
Pike Push Up
5
0.5 mins
-
4C
Plank Walkout
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
3 reps
-
1B
Lat Pulldown
1
10 reps
-
1C
Arnold Press
1
6 reps
-
2A
Seated Overhead Press (Dumbbell)
1
2
8 reps
-
-
2B
Arnold Press
3
6 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3B
Rear Delt Fly (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3C
Face Pull
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Bear Crawl
1
50 reps
-
4B
Push Up
1
20 reps
-
4C
Jump Rope
1
80 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Barbell)
1
1 reps
-
1B
Pendlay Row
1
8 reps
-
1C
Suitcase Carry
1
50 reps
-
2A
Floor Press (Barbell)
1
2
5 reps
-
-
2B
Suitcase Carry
1
50 reps
-
3A
Neutral Grip Dumbbell Bench Press
4
15 reps
-
3B
Tricep Kickback
4
15 reps
-
3C
Tricep Extension (Cable)
4
15 reps
-
4
Push Up
2
2
2
2
2
2
2
2
2
2
2
2
2
2
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
11 reps
12 reps
13 reps
14 reps
15 reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Jerk
1
1 reps
-
1B
Pull-Up (Band)
1
3 reps
-
1C
Landmine Twist
1
6 reps
-
2A
Push Jerk
1
2
5 reps
-
-
2B
Landmine Twist
3
6 reps
-
3A
Inverted Row
4
AMRAP
-
3B
Overhead Press (Dumbbell)
4
8 reps
-
3C
Skull Crusher (Dumbbell)
4
15 reps
-
4A
Bear Crawl
8
0.5 mins
-
4B
Push Up
8
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1 reps
-
1B
Chest Supported Row (Dumbbell)
1
8 reps
-
1C
Windshield Wipers
1
8 reps
-
2A
Bench Press (Barbell)
1
2
5 reps
-
-
2B
Windshield Wipers
3
8 reps
-
3A
One Arm Overhead Carry with March
4
50 reps
-
3B
One Arm Overhead Carry with March
4
50 reps
-
3C
Overhead Press (Dumbbell)
4
0.5 mins
-
3D
Overhead Tricep Extension (Dumbbell)
4
15 reps
-
4A
Push Up (Incline)
8
0.33 mins
-
4B
Plank Walkout
8
0.167 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
1 reps
-
1B
Chin-Up (Assisted)
1
3 reps
-
1C
Side Bend (Dumbbell)
1
6 reps
-
2A
Push Press (Barbell)
1
2
5 reps
-
-
2B
Side Bend (Dumbbell)
3
6 reps
-
3A
Seated Overhead Press (Dumbbell)
4
8 reps
-
3B
Chin-Up (Assisted)
4
3 reps
-
3C
Face Pull
4
0.5 mins
-
4A
Bear Crawl
8
0.5 mins
-
4B
Push Up
8
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1 reps
-
1B
Deadlift (Barbell)
1
5 reps
-
1C
Bent Over Row (Barbell)
1
5 reps
-
1D
Lying Leg Raise
1
10 reps
-
2A
Lying Leg Raise
3
10 reps
-
2B
Larsen Press (Barbell)
1
2
5 reps
-
-
3A
Incline Bench Press (Dumbbell)
1
10 reps
-
3B
Single Arm Row (Dumbbell)
1
6 reps
-
3C
Dips Between Chairs
1
0.33 mins
-
4A
Inverted Row
5
0.5 mins
-
4B
Pike Push Up
5
0.5 mins
-
4C
Plank Walkout
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1 reps
-
1B
Lat Pulldown
1
10 reps
-
1C
Arnold Press
1
6 reps
-
2A
Seated Overhead Press (Dumbbell)
1
2
5 reps
-
-
2B
Arnold Press
3
6 reps
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3B
Rear Delt Fly (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3C
Face Pull
1
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Bear Crawl
1
50 reps
-
4B
Push Up
1
20 reps
-
4C
Jump Rope
1
80 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
3B
Front Squat (Barbell)
4
5 reps
-
3C
Abs Crunch (Bodyweight)
4
15 reps
-
4A
Inverted Row
2
2
1
10 reps
8 reps
6 reps
-
-
-
4B
Back Extension (Weighted)
2
2
1
10 reps
8 reps
6 reps
-
-
-
4C
Jump Squat
2
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3A
Reverse Lunge (Dumbbell)
4
8 reps
-
3B
Suitcase Deadlift
4
8 reps
-
3C
Goblet Squat
4
20 reps
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Lunge (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3
Zercher Front-Foot Elevated Split Squat
1
4-5 reps
-
4A
Burpee
1
5 reps
-
4B
Push Up
1
5 reps
-
4C
Squat (Bodyweight)
1
5 reps
-
4D
Mountain Climber
1
15 reps
-
4E
Jumping Jack
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3
Bulgarian Split Squat (Barbell)
1
3 reps
-
4A
Walking Lunge
5
1 mins
-
4B
Jump Squat
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Lunge (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3B
Sumo Deadlift (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3C
Suitcase Deadlift
1
1
1
20 reps
16 reps
12 reps
-
-
-
4A
Burpee
1
-
4B
Push Up
1
-
4C
Lunge (Bodyweight)
1
-
4D
Inverted Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3A
Step-Up (Weighted)
1
2 mins
-
3B
Step-Up (Weighted)
1
1.5 mins
-
3C
Step-Up (Weighted)
1
1 mins
-
4A
Burpee Broad Jumps
1
1 reps
-
4B
Burpee
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
5 reps
-
3B
Front Squat (Barbell)
4
5 reps
-
3C
Abs Crunch (Bodyweight)
4
15 reps
-
4A
Inverted Row
2
2
1
10 reps
8 reps
6 reps
-
-
-
4B
Back Extension (Weighted)
2
2
1
10 reps
8 reps
6 reps
-
-
-
4C
Jump Squat
2
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3A
Reverse Lunge (Dumbbell)
4
8 reps
-
3B
Suitcase Deadlift
4
8 reps
-
3C
Goblet Squat
4
20 reps
-
4A
Squat (Bodyweight)
1
20 reps
-
4B
Lunge (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3
Zercher Front-Foot Elevated Split Squat
1
4-5 reps
-
4A
Burpee
1
5 reps
-
4B
Push Up
1
5 reps
-
4C
Squat (Bodyweight)
1
5 reps
-
4D
Mountain Climber
1
15 reps
-
4E
Jumping Jack
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3
Bulgarian Split Squat (Barbell)
1
3 reps
-
4A
Walking Lunge
5
1 mins
-
4B
Jump Squat
5
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
2-3 reps
-
2
Squat (Barbell)
12
2-3 reps
-
3A
Lunge (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3B
Sumo Deadlift (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
-
-
-
3C
Suitcase Deadlift
1
1
1
20 reps
16 reps
12 reps
-
-
-
4A
Burpee
1
-
4B
Push Up
1
-
4C
Lunge (Bodyweight)
1
-
4D
Inverted Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
12
2-3 reps
-
2
Deadlift (Barbell)
12
2-3 reps
-
3A
Step-Up (Weighted)
1
2 mins
-
3B
Step-Up (Weighted)
1
1.5 mins
-
3C
Step-Up (Weighted)
1
1 mins
-
4A
Burpee Broad Jumps
1
1 reps
-
4B
Burpee
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Single Arm Row (Dumbbell)
4
10 reps
-
3B
Incline Bench Press (Dumbbell)
4
10 reps
-
3C
Pullover (Dumbbell)
4
10 reps
-
4A
Inverted Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Pike Push Up
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
4
0.5 mins
-
3B
Floor Press (Dumbbell)
4
0.5 mins
-
3C
Pullover (Dumbbell)
4
0.5 mins
-
4A
Narrow Push Up
1
1.5 mins
-
4B
Deficit Push Up
1
1 mins
-
4C
Push Up
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3
Overhead Press (Dumbbell)
3
25 reps
-
4A
Manmaker (Bodyweight)
1
75 reps
-
4B
Inverted Row
1
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
One Arm Overhead Carry with March
4
100 reps
-
3B
Push Up
4
0.5 mins
-
3C
One Arm Overhead Carry with March
4
100 reps
-
3D
Plank Walkout
4
0.5 mins
-
4A
Manmaker (Bodyweight)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Burpee
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Russian Twist
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3B
Floor Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3C
Hollow Rock
5
1 mins
-
4A
Deficit Push Up
10
0.33 mins
-
4B
Dead Hang
10
0.167 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Pull-Up (Assisted)
4
3 reps
-
3B
Manmakers (Dumbbell)
4
3 reps
-
3C
Floor Press (Dumbbell)
4
10 reps
-
4A
Narrow Push Up
1
0.33 mins
-
4B
Inverted Row
1
0.167 mins
-
5A
Deficit Push Up
1
0.33 mins
-
5B
Mountain Climber
1
0.167 mins
-
6A
Hand Release Push Up
1
0.33 mins
-
6B
Plank
1
0.167 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Single Arm Row (Dumbbell)
4
10 reps
-
3B
Incline Bench Press (Dumbbell)
4
10 reps
-
3C
Pullover (Dumbbell)
4
10 reps
-
4A
Inverted Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
4B
Pike Push Up
1
1
1
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps
-
-
-
-
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
4
0.5 mins
-
3B
Floor Press (Dumbbell)
4
0.5 mins
-
3C
Pullover (Dumbbell)
4
0.5 mins
-
4A
Narrow Push Up
1
1.5 mins
-
4B
Deficit Push Up
1
1 mins
-
4C
Push Up
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3
Overhead Press (Dumbbell)
3
25 reps
-
4A
Manmaker (Bodyweight)
1
75 reps
-
4B
Inverted Row
1
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
One Arm Overhead Carry with March
4
100 reps
-
3B
Push Up
4
0.5 mins
-
3C
One Arm Overhead Carry with March
4
100 reps
-
3D
Plank Walkout
4
0.5 mins
-
4A
Manmaker (Bodyweight)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Burpee
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Russian Twist
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
12
2-3 reps
-
2
Overhead Press (Barbell)
12
2-3 reps
-
3A
Kettlebell Gorilla Row
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3B
Floor Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
3C
Hollow Rock
5
1 mins
-
4A
Deficit Push Up
10
0.33 mins
-
4B
Dead Hang
10
0.167 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
12
2-3 reps
-
2
Bench Press (Barbell)
12
2-3 reps
-
3A
Pull-Up (Assisted)
4
3 reps
-
3B
Manmakers (Dumbbell)
4
3 reps
-
3C
Floor Press (Dumbbell)
4
10 reps
-
4A
Narrow Push Up
1
0.33 mins
-
4B
Inverted Row
1
0.167 mins
-
5A
Deficit Push Up
1
0.33 mins
-
5B
Mountain Climber
1
0.167 mins
-
6A
Hand Release Push Up
1
0.33 mins
-
6B
Plank
1
0.167 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Deficit Deadlift (Barbell)1 Set
3 Reps
-
1B
Plank1 Set
1 mins
-
1C
Snatch (Dumbbell)1 Set
10 Reps
-
2A
Deficit Deadlift (Barbell)1 Set
2 Sets
8 Reps
-
-
2B
Plank3 Sets
1 mins
-
3A
Sumo Deadlift (Barbell)5 Sets
0.33 mins
-
3B
Stiff Leg Deadlift5 Sets
0.33 mins
-
4A
Single Arm Row (Dumbbell)5 Sets
0.33 mins
-
4B
Push Up5 Sets
0.167 mins
-
4C
Single Arm Row (Dumbbell)5 Sets
0.33 mins
-
5
Squat (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
24 Reps
22 Reps
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
-
-
-
-
-
-
-
Day 2
1A
Floor Press (Barbell)1 Set
3 Reps
-
1B
Pendlay Row1 Set
8 Reps
-
1C
Suitcase Carry1 Set
50 Reps
-
2A
Floor Press (Barbell)1 Set
2 Sets
8 Reps
-
-
2B
Suitcase Carry1 Set
50 Reps
-
3A
Neutral Grip Dumbbell Bench Press4 Sets
15 Reps
-
3B
Tricep Kickback4 Sets
15 Reps
-
3C
Tricep Extension (Cable)4 Sets
15 Reps
-
4
Push Up2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
11 Reps
12 Reps
13 Reps
14 Reps
15 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Day 3
1
Deadlift (Barbell)12 Sets
2-3 Reps
-
2
Squat (Barbell)12 Sets
2-3 Reps
-
3A
Bulgarian Split Squat (Dumbbell)4 Sets
5 Reps
-
3B
Front Squat (Barbell)4 Sets
5 Reps
-
3C
Abs Crunch (Bodyweight)4 Sets
15 Reps
-
4A
Inverted Row2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4B
Back Extension (Weighted)2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4C
Jump Squat2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 4
1
Bench Press (Barbell)12 Sets
2-3 Reps
-
2
Overhead Press (Barbell)12 Sets
2-3 Reps
-
3A
Single Arm Row (Dumbbell)4 Sets
10 Reps
-
3B
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
3C
Pullover (Dumbbell)4 Sets
10 Reps
-
4A
Inverted Row1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
4B
Pike Push Up1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-