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Strongman Starter

by Mervin M.
5 athletes joined

Program Description

Build strength for Strongman lifts with added emphasis on hypertrophy.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2024 06:28
  • Last Edited
    Nov 30, 2024 07:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Hip Thrust (Barbell)
3
15 reps
RPE 6
6
Seated Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 8
2
Leg Press (45 Degrees)
5
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
4
12 reps
RPE 6
6
Seated Calf Raise
5
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
3 reps
RPE 8
2
Leg Press (45 Degrees)
6
6 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
RPE 8
4
Seated Hamstring Curl
5
10 reps
RPE 7
5
Hip Thrust (Barbell)
5
10 reps
RPE 6
6
Seated Calf Raise
6
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 8
2
Incline Bench Press (Barbell)
5
6 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Dip (Assisted)
5
8 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
RPE 8
2
Incline Bench Press (Barbell)
6
4 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
5
8 reps
RPE 7
4
Dip (Assisted)
6
6 reps
RPE 7
5
Lateral Raise (Cable)
5
10 reps
RPE 7
6
Rear Delt Fly (Cable)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
30 reps
RPE 7
2
Atlas Stone
4
5 reps
RPE 8
3
Log Press
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
30 reps
RPE 7
2
Atlas Stone
5
4 reps
RPE 8
3
Log Press
5
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
6
30 reps
RPE 7
2
Atlas Stone
6
3 reps
RPE 8
3
Log Press
6
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 7
4
T-Bar Row
4
10 reps
RPE 7
5
Shrug (Barbell)
3
15 reps
RPE 8
6
Pull-Up (Assisted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 7
3
Hip Thrust (Barbell)
4
10 reps
RPE 7
4
T-Bar Row
5
8 reps
RPE 7
5
Shrug (Barbell)
4
12 reps
RPE 8
6
Pull-Up (Assisted)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
7
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
6
6 reps
RPE 7
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4
T-Bar Row
6
6 reps
RPE 7
5
Shrug (Barbell)
5
10 reps
RPE 8
6
Pull-Up (Assisted)
5
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
6
50 reps
RPE 7
2
Battle Ropes
5
0.5 mins
RPE 6
3
Sandbag Squats
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
7
50 reps
RPE 7
2
Battle Ropes
6
0.5 mins
RPE 6
3
Sandbag Squats
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull
8
50 reps
RPE 7
2
Battle Ropes
7
0.5 mins
RPE 6
3
Sandbag Squats
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 6
2
French Press
4
12 reps
RPE 7
3
Chest Fly (Cable)
6
15 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Cable)
4
15 reps
RPE 7
6
Decline Sit Up (Weighted)
4
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6
2
French Press
5
10 reps
RPE 7
3
Chest Fly (Cable)
6
12 reps
RPE 7
4
Tricep Pushdown (Cable)
5
12 reps
RPE 7
5
Bicep Curl (Cable)
5
12 reps
RPE 7
6
Decline Sit Up (Weighted)
5
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
15 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
15 Reps
@6
6
Seated Calf Raise
4 Sets
20 Reps
@8
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Dip (Assisted)
4 Sets
10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
Day 3
1
Farmer's Walk (Weighted)
4 Sets
30 Reps
@7
2
Atlas Stone
4 Sets
5 Reps
@8
3
Log Press
4 Sets
6 Reps
@7
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@7
4
T-Bar Row
4 Sets
10 Reps
@7
5
Shrug (Barbell)
3 Sets
15 Reps
@8
6
Pull-Up (Assisted)
3 Sets
8-10 Reps
@8
Day 5
1
Sled Push/Pull
6 Sets
50 Reps
@7
2
Battle Ropes
5 Sets
0.5 mins
@6
3
Sandbag Squats
3 Sets
20 Reps
@8
Day 6
1
Bench Press (Barbell)
4 Sets
15 Reps
@6
2
French Press
4 Sets
12 Reps
@7
3
Chest Fly (Cable)
6 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
5
Bicep Curl (Cable)
4 Sets
15 Reps
@7
6
Decline Sit Up (Weighted)
4 Sets
12-15 Reps
@7