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BoostcampPNG

Pete’s Barbell and bodyweight program

by Peter K.
1 athletes joined

Program Description

Hypertrophy program inspired by SBS and startingbodyweight.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 26, 2024 01:24
  • Last Edited
    Jan 24, 2025 09:21
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Overhead Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Bent Over Row (Barbell)
3
1
12 reps
15 reps
65%
65%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Overhead Press (Barbell)
3
1
6 reps
8 reps
80%
80%
3
Bent Over Row (Barbell)
3
1
8 reps
10 reps
75%
75%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Overhead Press (Barbell)
3
1
5 reps
6 reps
83%
83%
3
Bent Over Row (Barbell)
3
1
7 reps
9 reps
78%
78%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
12 reps
15 reps
65%
65%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Romanian Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Pull-Up (Bodyweight)
3
-
4
Hanging Knee Raise
3
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Romanian Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Romanian Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Romanian Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Romanian Deadlift (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Romanian Deadlift (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Romanian Deadlift (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Hanging Knee Raise
3
AMRAP
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
15 reps
65%
65%
2
Incline Bench Press (Barbell)
3
1
12 reps
15 reps
65%
65%
3
Deficit Handstand Push Up
3
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
9 reps
11 reps
73%
73%
2
Incline Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Deficit Handstand Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
9 reps
11 reps
73%
73%
2
Incline Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
9 reps
11 reps
73%
73%
2
Incline Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
8 reps
10 reps
75%
75%
2
Incline Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
7 reps
9 reps
78%
78%
2
Incline Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
11 reps
13 reps
68%
68%
2
Incline Bench Press (Barbell)
3
1
11 reps
13 reps
68%
68%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
10 reps
12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Deficit Handstand Push Up
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
12 reps
15 reps
65%
65%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Hanging Knee Raise
3
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
11 reps
13 reps
68%
68%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Overhead Press (Barbell)
3
1
10 reps
12 reps
70%
70%
3
Bent Over Row (Barbell)
3
1
12 reps
15 reps
65%
65%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Overhead Press (Barbell)
3
1
7 reps
9 reps
78%
78%
3
Bent Over Row (Barbell)
3
1
9 reps
11 reps
73%
73%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Overhead Press (Barbell)
3
1
6 reps
8 reps
80%
80%
3
Bent Over Row (Barbell)
3
1
8 reps
10 reps
75%
75%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Overhead Press (Barbell)
3
1
5 reps
6 reps
83%
83%
3
Bent Over Row (Barbell)
3
1
7 reps
9 reps
78%
78%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Overhead Press (Barbell)
3
1
9 reps
11 reps
73%
73%
3
Bent Over Row (Barbell)
3
1
11 reps
13 reps
68%
68%
4
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Overhead Press (Barbell)
3
1
8 reps
10 reps
75%
75%
3
Bent Over Row (Barbell)
3
1
10 reps
12 reps
70%
70%
4
Dip (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
10 reps
12 reps
70%
70%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Pull-Up (Bodyweight)
3
-
3
Hanging Knee Raise
3
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
7 reps
9 reps
78%
78%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
80%
80%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
6 reps
83%
83%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
9 reps
11 reps
73%
73%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
10 reps
75%
75%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Plank
3
-
Week 1
1 / 16 Weeks
Day 6
1
Walk
1 Set
30 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Overhead Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Hanging Knee Raise
3 Sets
AMRAP
-
5
Plank
3 Sets
-
Day 3
1
Bench Press (Close Grip)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
3
Deficit Handstand Push Up
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 4
1
Front Squat (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Hanging Knee Raise
3 Sets
AMRAP
-
4
Plank
3 Sets
-
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Overhead Press (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
3
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
15 Reps
65%
65%
4
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 7
1
Squat (Barbell)
3 Sets
1 Set
10 Reps
12 Reps
70%
70%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Hanging Knee Raise
3 Sets
AMRAP
-
4
Plank
3 Sets
-