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BoostcampPNG

Fitcon PPL (ABANDONED)

by Maximus E.

Program Description

Chama

Program Overview

  • Level
    Advanced, Intermediate, Beginner, Novice
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 23, 2024 11:13
  • Last Edited
    Feb 11, 2025 08:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-8 reps
RPE 10
2
Fly Press (Dumbbell)
3
8-12 reps
RPE 10
3
Arnold Press
3
10-15 reps
RPE 10
4
Lateral Raise (Cable)
2
2
12-15 reps
8-12 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Shrug (Barbell)
3
15-20 reps
RPE 10
3
Bayesian Curl
3
8-12 reps
RPE 10
4
Lat Pulldown
3
6-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Face Pull
3
15-20 reps
RPE 10
3
Seated Row (Cable)
3
8-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Lat Pulldown
3
6-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-8 reps
RPE 10
2
Seated Row (Cable)
3
8-15 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5A
Cable Crunch
3
10-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Hanging Leg Raise
3
10-15 reps
RPE 10
4
Lying Leg Curl
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Cable Crunch
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Power Clean
3
3-5 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
3
Pendlay Row
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3-5 reps
RPE 10
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
3
Kettlebell Swing
3
12 reps
RPE 10
4
Box Jump
3
8 reps
RPE 10
5
Med Ball Slam
2
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
12-20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Leg Press
2 Sets
8-12 Reps
@10
5A
Cable Crunch
3 Sets
10-15 Reps
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@10
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Shrug (Barbell)
3 Sets
15-20 Reps
@10
3
Bayesian Curl
3 Sets
8-12 Reps
@10
4
Lat Pulldown
3 Sets
6-10 Reps
@10
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
6
Hanging Leg Raise
3 Sets
10-20 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Pendlay Row
3 Sets
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10