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Strongman Flex

by Adam
4.0
(1 rating)

Program Description

General power building centered around general strongman movements: overhead pressing, squatting, deadlifting, and picking stuff up off the floor.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 14, 2024 10:54
  • Last Edited
    Sep 24, 2024 04:46
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
RPE 7
2
Incline Bench Press (Barbell)
3
4 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
RPE 7
2
Incline Bench Press (Barbell)
3
4 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
RPE 7
2
Incline Bench Press (Barbell)
3
4 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
1 reps
RPE 7
2
Incline Bench Press (Barbell)
3
1 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
1 reps
RPE 7
2
Incline Bench Press (Barbell)
2
1 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1 reps
RPE 7
2
Incline Bench Press (Barbell)
1
1 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Front Raise
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Sit Up
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Leg Press
3
4 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Leg Press
3
4 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Leg Press
3
4 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 7
2
Leg Press
3
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 7
2
Leg Press
2
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Leg Press
1
3 reps
RPE 7
3
Leg Extension
3
6 reps
RPE 7
4
Hip Adductor (Machine)
3
6 reps
RPE 7
5
Hip Abductor (Machine)
3
6 reps
RPE 7
6
Standing Calf Raise
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Snatch Deadlift
3
6 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Snatch Deadlift
3
4 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Snatch Deadlift
3
4 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Snatch Deadlift
3
4 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Snatch Deadlift
3
3 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Snatch Deadlift
3
3 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Snatch Deadlift
3
3 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 7
2
Snatch Deadlift
3
1 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 7
2
Snatch Deadlift
2
1 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Snatch Deadlift
1
1 reps
RPE 7
3
Good Morning
3
6 reps
RPE 7
4
Hamstring Curl
3
6 reps
RPE 7
5
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
RPE 7
2
Bench Press (Barbell)
3
1 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 7
2
Bench Press (Barbell)
2
1 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 7
3
Skull Crusher (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Box Squat (Barbell)
3
6 reps
RPE 7
3
Hip Press
3
6 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Box Squat (Barbell)
3
6 reps
RPE 7
3
Hip Press
3
6 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Box Squat (Barbell)
3
6 reps
RPE 7
3
Hip Press
3
6 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Box Squat (Barbell)
3
4 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Box Squat (Barbell)
3
4 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Box Squat (Barbell)
3
4 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 7
2
Box Squat (Barbell)
3
3 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 7
2
Box Squat (Barbell)
3
3 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 7
2
Box Squat (Barbell)
3
3 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1 reps
RPE 7
2
Box Squat (Barbell)
3
1 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1 reps
RPE 7
2
Box Squat (Barbell)
2
1 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 7
2
Box Squat (Barbell)
1
1 reps
RPE 7
3
Hip Press
3
4 reps
RPE 7
4
Leg Extension
3
6 reps
RPE 7
5
Hip Adductor (Machine)
3
6 reps
RPE 7
6
Hip Abductor (Machine)
3
6 reps
RPE 7
7
Sit Up
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1 reps
RPE 7
2
Sandbag Over Bar
3
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1 reps
RPE 7
2
Sandbag Over Bar
2
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 7
2
Sandbag Over Bar
1
3 reps
RPE 7
3
Seal Row
3
6 reps
RPE 7
4
Single Arm Iso Row
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Reverse Hyperextension
3
6 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Log Press
3 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Sit Up
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Leg Press
3 Sets
6 Reps
@7
3
Leg Extension
3 Sets
6 Reps
@7
4
Hip Adductor (Machine)
3 Sets
6 Reps
@7
5
Hip Abductor (Machine)
3 Sets
6 Reps
@7
6
Standing Calf Raise
3 Sets
6 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Snatch Deadlift
3 Sets
6 Reps
@7
3
Good Morning
3 Sets
6 Reps
@7
4
Hamstring Curl
3 Sets
6 Reps
@7
5
Sit Up
3 Sets
20 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5
Front Raise
3 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7
Day 5
1
Front Squat (Barbell)
3 Sets
6 Reps
@7
2
Box Squat (Barbell)
3 Sets
6 Reps
@7
3
Hip Press
3 Sets
6 Reps
@7
4
Leg Extension
3 Sets
6 Reps
@7
5
Hip Adductor (Machine)
3 Sets
6 Reps
@7
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
7
Sit Up
3 Sets
20 Reps
@7
Day 6
1
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
2
Sandbag Over Bar
3 Sets
3 Reps
@7
3
Seal Row
3 Sets
6 Reps
@7
4
Single Arm Iso Row
3 Sets
6 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Reverse Hyperextension
3 Sets
6 Reps
@7