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BoostcampPNG

Judo

by Shourya G.
12 athletes joined

Program Description

A mix of strength, size and speed.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 11:50
  • Last Edited
    Jul 31, 2024 01:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
2
1
6 reps
12 reps
RPE 8
RPE 8
2
Zercher Squat (Barbell)
1
1
5 reps
20 reps
RPE 9
RPE 8
3
Bent Over Row (Barbell)
1
1
2
5 reps
20 reps
RPE 8.5
RPE 8
-
4
Dip (Weighted)
2
15 reps
RPE 8
5
Pullover (EZ Bar)
2
30 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 9.5
RPE 8
7
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
8
Bicep Curl (Barbell)
2
1
6 reps
RPE 7
-
9
Ab Wheel
2
5 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
-
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
-
9
Ab Wheel
2 Sets
5 Reps
@8
Day 2
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
-
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
-
9
Ab Wheel
2 Sets
5 Reps
@8
Day 3
1
High Pull
2 Sets
1 Set
6 Reps
12 Reps
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
20 Reps
@9
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5 Reps
20 Reps
@8.5
@8
-
4
Dip (Weighted)
2 Sets
15 Reps
@8
5
Pullover (EZ Bar)
2 Sets
30 Reps
@7
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@9.5
@8
7
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
1 Set
6 Reps
@7
-
9
Ab Wheel
2 Sets
5 Reps
@8