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Powerbuilding V1

by Harry G.
5.0
(1 rating)

Program Description

To build strength and size as an intermediate

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2025 07:59
  • Last Edited
    Jan 24, 2025 03:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
85%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
87%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
87%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
90%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
90%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
4 reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6 reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
4 reps
87%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
87%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6 reps
87%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
4 reps
90%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
90%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6 reps
90%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
85%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
87%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
87%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
90%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
90%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
3
Elevated Close Stance High Bar Squats
3 Sets
8 Reps
@9
4
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@9-10
5A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5B
Sissy Squat
3 Sets
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
Day 2
1
1km Run
1 Set
1 Reps
-
2
Push Up
1 Set
20 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Jump Switch Lunge
1 Set
10 Reps
-
5
Pull-Up (Neutral Grip, Weighted)
1 Set
8 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
20 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
4 Reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8-9
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
5B
Explosive Press Ups
3 Sets
AMRAP
-
6
Neck Curl
2 Sets
15 Reps
@6
Day 4
1
Cardio (LISS)
1 Set
45-60 mins
-
Day 5
1
Squat (Barbell)
1 Set
3 Reps
85%
2
Squat (Barbell)
2 Sets
6-8 Reps
@8
3
Paused Incline Press
3 Sets
8 Reps
@9
4
Shrug (Barbell)
3 Sets
10-12 Reps
@8
5A
Leaning In Lateral Raise
3 Sets
AMRAP
-
5B
Nordic Curl
3 Sets
AMRAP
-
6
Weighted Sit Ups
2 Sets
AMRAP
-
Day 6
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@9
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
-
3B
Incline Hammer Curl
3 Sets
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2 Sets
AMRAP
-
4B
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-