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Lemillion

by Laymon B.
5 athletes joined

Program Description

Power! and maximal strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Feb 25, 2024 05:08
  • Last Edited
    Jun 12, 2024 08:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Paused)
3
6-8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 7
3
Floor Press (Barbell)
5
3 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 6.5
5
Kroc Row
3
10-12 reps
RPE 6.5
6
High Pull
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 7
3
Floor Press (Barbell)
5
3 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 6.5
5
Kroc Row
3
10-12 reps
RPE 6.5
6
High Pull
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 7
2
Military Press (Barbell)
3
6-8 reps
RPE 7
3
Floor Press (Barbell)
5
3 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
10-12 reps
RPE 6.5
5
Kroc Row
3
10-12 reps
RPE 6.5
6
High Pull
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 8
3
Floor Press (Barbell)
5
3 reps
RPE 6.5
4
Rolling Tricep Extension (Dumbbell)
4
8-10 reps
RPE 7
5
Kroc Row
4
8-10 reps
RPE 7
6
High Pull
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 8
3
Floor Press (Barbell)
5
3 reps
RPE 6.5
4
Rolling Tricep Extension (Dumbbell)
4
8-10 reps
RPE 7
5
Kroc Row
4
8-10 reps
RPE 7
6
High Pull
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 8
3
Floor Press (Barbell)
5
3 reps
RPE 6.5
4
Rolling Tricep Extension (Dumbbell)
4
8-10 reps
RPE 7
5
Kroc Row
4
8-10 reps
RPE 7
6
High Pull
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2-4 reps
RPE 9
2
Military Press (Barbell)
3
2-4 reps
RPE 9
3
Floor Press (Barbell)
5
3 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
5
6-8 reps
RPE 7.5
5
Kroc Row
5
6-8 reps
RPE 7.5
6
High Pull
5
6-8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2-4 reps
RPE 9
2
Military Press (Barbell)
3
2-4 reps
RPE 9
3
Floor Press (Barbell)
5
3 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
5
6-8 reps
RPE 7.5
5
Kroc Row
5
6-8 reps
RPE 7.5
6
High Pull
5
6-8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2-4 reps
RPE 9
2
Military Press (Barbell)
3
2-4 reps
RPE 9
3
Floor Press (Barbell)
5
3 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
5
6-8 reps
RPE 7.5
5
Kroc Row
5
6-8 reps
RPE 7.5
6
High Pull
5
6-8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-2 reps
RPE 10
2
Military Press (Barbell)
3
1-2 reps
RPE 10
3
Floor Press (Barbell)
5
3 reps
RPE 7.5
4
Rolling Tricep Extension (Dumbbell)
6
6 reps
RPE 8
5
Kroc Row
6
6 reps
RPE 8
6
High Pull
6
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-2 reps
RPE 10
2
Military Press (Barbell)
3
1-2 reps
RPE 10
3
Floor Press (Barbell)
5
3 reps
RPE 7.5
4
Rolling Tricep Extension (Dumbbell)
6
6 reps
RPE 8
5
Kroc Row
6
6 reps
RPE 8
6
High Pull
6
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-2 reps
RPE 10
2
Military Press (Barbell)
3
1-2 reps
RPE 10
3
Floor Press (Barbell)
5
3 reps
RPE 7.5
4
Rolling Tricep Extension (Dumbbell)
6
6 reps
RPE 8
5
Kroc Row
6
6 reps
RPE 8
6
High Pull
6
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Leg Press
3
10-12 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 6
6
Glute-Ham Raise
3
10-12 reps
RPE 6
7
Back Extension
3
10-12 reps
RPE 6
8
Standing Calf Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Leg Press
3
10-12 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 6
6
Glute-Ham Raise
3
10-12 reps
RPE 6
7
Back Extension
3
10-12 reps
RPE 6
8
Standing Calf Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10-12 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Leg Press
3
10-12 reps
RPE 6
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 6
6
Glute-Ham Raise
3
10-12 reps
RPE 6
7
Back Extension
3
10-12 reps
RPE 6
8
Standing Calf Raise
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12-14 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12-14 reps
RPE 6.5
3
Leg Press
3
12-14 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
12-14 reps
RPE 6.5
5
Side Bend (Dumbbell)
3
12-14 reps
RPE 6.5
6
Glute-Ham Raise
3
12-14 reps
RPE 6.5
7
Back Extension
3
12-14 reps
RPE 6.5
8
Standing Calf Raise
3
12-14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12-14 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12-14 reps
RPE 6.5
3
Leg Press
3
12-14 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
12-14 reps
RPE 6.5
5
Side Bend (Dumbbell)
3
12-14 reps
RPE 6.5
6
Glute-Ham Raise
3
12-14 reps
RPE 6.5
7
Back Extension
3
12-14 reps
RPE 6.5
8
Standing Calf Raise
3
12-14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12-14 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12-14 reps
RPE 6.5
3
Leg Press
3
12-14 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
12-14 reps
RPE 6.5
5
Side Bend (Dumbbell)
3
12-14 reps
RPE 6.5
6
Glute-Ham Raise
3
12-14 reps
RPE 6.5
7
Back Extension
3
12-14 reps
RPE 6.5
8
Standing Calf Raise
3
12-14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
14-16 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
14-16 reps
RPE 7
3
Leg Press
3
14-16 reps
RPE 7
4
Hip Thrust (Barbell)
3
14-16 reps
RPE 7
5
Side Bend (Dumbbell)
3
14-16 reps
RPE 7
6
Glute-Ham Raise
3
14-16 reps
RPE 7
7
Back Extension
3
14-16 reps
RPE 7
8
Standing Calf Raise
3
14-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
14-16 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
14-16 reps
RPE 7
3
Leg Press
3
14-16 reps
RPE 7
4
Hip Thrust (Barbell)
3
14-16 reps
RPE 7
5
Side Bend (Dumbbell)
3
14-16 reps
RPE 7
6
Glute-Ham Raise
3
14-16 reps
RPE 7
7
Back Extension
3
14-16 reps
RPE 7
8
Standing Calf Raise
3
14-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
14-16 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
14-16 reps
RPE 7
3
Leg Press
3
14-16 reps
RPE 7
4
Hip Thrust (Barbell)
3
14-16 reps
RPE 7
5
Side Bend (Dumbbell)
3
14-16 reps
RPE 7
6
Glute-Ham Raise
3
14-16 reps
RPE 7
7
Back Extension
3
14-16 reps
RPE 7
8
Standing Calf Raise
3
14-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
16-20 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
16-20 reps
RPE 7.5
3
Leg Press
3
16-20 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
16-20 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
16-20 reps
RPE 7.5
6
Glute-Ham Raise
3
16-20 reps
RPE 7.5
7
Back Extension
3
16-20 reps
RPE 7.5
8
Standing Calf Raise
3
16-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
16-20 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
16-20 reps
RPE 7.5
3
Leg Press
3
16-20 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
16-20 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
16-20 reps
RPE 7.5
6
Glute-Ham Raise
3
16-20 reps
RPE 7.5
7
Back Extension
3
16-20 reps
RPE 7.5
8
Standing Calf Raise
3
16-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
16-20 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
16-20 reps
RPE 7.5
3
Leg Press
3
16-20 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
16-20 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
16-20 reps
RPE 7.5
6
Glute-Ham Raise
3
16-20 reps
RPE 7.5
7
Back Extension
3
16-20 reps
RPE 7.5
8
Standing Calf Raise
3
16-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Chest Fly (Cable)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Arnold Press
3
10-12 reps
RPE 6
6
Front Raise
3
10-12 reps
RPE 6
7
Skull Crusher
3
10-12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Chest Fly (Cable)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Arnold Press
3
10-12 reps
RPE 6
6
Front Raise
3
10-12 reps
RPE 6
7
Skull Crusher
3
10-12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10-12 reps
RPE 6
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
3
Chest Fly (Cable)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Arnold Press
3
10-12 reps
RPE 6
6
Front Raise
3
10-12 reps
RPE 6
7
Skull Crusher
3
10-12 reps
RPE 6
8
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12-14 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
12-14 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-14 reps
RPE 6.5
4
Face Pull
3
12-14 reps
RPE 6.5
5
Arnold Press
3
12-14 reps
RPE 6.5
6
Front Raise
3
12-14 reps
RPE 6.5
7
Skull Crusher
3
12-14 reps
RPE 6.5
8
Tricep Pushdown (Cable)
3
12-14 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12-14 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
12-14 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-14 reps
RPE 6.5
4
Face Pull
3
12-14 reps
RPE 6.5
5
Arnold Press
3
12-14 reps
RPE 6.5
6
Front Raise
3
12-14 reps
RPE 6.5
7
Skull Crusher
3
12-14 reps
RPE 6.5
8
Tricep Pushdown (Cable)
3
12-14 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12-14 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
12-14 reps
RPE 6.5
3
Chest Fly (Cable)
3
12-14 reps
RPE 6.5
4
Face Pull
3
12-14 reps
RPE 6.5
5
Arnold Press
3
12-14 reps
RPE 6.5
6
Front Raise
3
12-14 reps
RPE 6.5
7
Skull Crusher
3
12-14 reps
RPE 6.5
8
Tricep Pushdown (Cable)
3
12-14 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
14-16 reps
RPE 7
2
Bent Over Row (Barbell)
3
14-16 reps
RPE 7
3
Chest Fly (Cable)
3
14-16 reps
RPE 7
4
Face Pull
3
14-16 reps
RPE 7
5
Arnold Press
3
14-16 reps
RPE 7
6
Front Raise
3
14-16 reps
RPE 7
7
Skull Crusher
3
14-16 reps
RPE 7
8
Tricep Pushdown (Cable)
3
14-16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
14-16 reps
RPE 7
2
Bent Over Row (Barbell)
3
14-16 reps
RPE 7
3
Chest Fly (Cable)
3
14-16 reps
RPE 7
4
Face Pull
3
14-16 reps
RPE 7
5
Arnold Press
3
14-16 reps
RPE 7
6
Front Raise
3
14-16 reps
RPE 7
7
Skull Crusher
3
14-16 reps
RPE 7
8
Tricep Pushdown (Cable)
3
14-16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
14-16 reps
RPE 7
2
Bent Over Row (Barbell)
3
14-16 reps
RPE 7
3
Chest Fly (Cable)
3
14-16 reps
RPE 7
4
Face Pull
3
14-16 reps
RPE 7
5
Arnold Press
3
14-16 reps
RPE 7
6
Front Raise
3
14-16 reps
RPE 7
7
Skull Crusher
3
14-16 reps
RPE 7
8
Tricep Pushdown (Cable)
3
14-16 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
16-20 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
16-20 reps
RPE 7.5
3
Chest Fly (Cable)
3
16-20 reps
RPE 7.5
4
Face Pull
3
16-20 reps
RPE 7.5
5
Arnold Press
3
16-20 reps
RPE 7.5
6
Front Raise
3
16-20 reps
RPE 7.5
7
Skull Crusher
3
16-20 reps
RPE 7.5
8
Tricep Pushdown (Cable)
3
16-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
16-20 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
16-20 reps
RPE 7.5
3
Chest Fly (Cable)
3
16-20 reps
RPE 7.5
4
Face Pull
3
16-20 reps
RPE 7.5
5
Arnold Press
3
16-20 reps
RPE 7.5
6
Front Raise
3
16-20 reps
RPE 7.5
7
Skull Crusher
3
16-20 reps
RPE 7.5
8
Tricep Pushdown (Cable)
3
16-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
16-20 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
16-20 reps
RPE 7.5
3
Chest Fly (Cable)
3
16-20 reps
RPE 7.5
4
Face Pull
3
16-20 reps
RPE 7.5
5
Arnold Press
3
16-20 reps
RPE 7.5
6
Front Raise
3
16-20 reps
RPE 7.5
7
Skull Crusher
3
16-20 reps
RPE 7.5
8
Tricep Pushdown (Cable)
3
16-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6-8 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 6
3
Good Morning
3
10-12 reps
RPE 6.5
4
Split Squat Jump
5
3 reps
RPE 6
5
Pull Through (Cable)
3
10-12 reps
RPE 6.5
6
Med Ball Slam
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6-8 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 6
3
Good Morning
3
10-12 reps
RPE 6.5
4
Split Squat Jump
5
3 reps
RPE 6
5
Pull Through (Cable)
3
10-12 reps
RPE 6.5
6
Med Ball Slam
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6-8 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 6
3
Good Morning
3
10-12 reps
RPE 6.5
4
Split Squat Jump
5
3 reps
RPE 6
5
Pull Through (Cable)
3
10-12 reps
RPE 6.5
6
Med Ball Slam
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-6 reps
RPE 8
2
Box Squat (Barbell)
5
3 reps
RPE 6.5
3
Good Morning
4
8-10 reps
RPE 7
4
Split Squat Jump
5
3 reps
RPE 6.5
5
Pull Through (Cable)
4
8-10 reps
RPE 7
6
Med Ball Slam
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-6 reps
RPE 8
2
Box Squat (Barbell)
5
3 reps
RPE 6.5
3
Good Morning
4
8-10 reps
RPE 7
4
Split Squat Jump
5
3 reps
RPE 6.5
5
Pull Through (Cable)
4
8-10 reps
RPE 7
6
Med Ball Slam
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-6 reps
RPE 8
2
Box Squat (Barbell)
5
3 reps
RPE 6.5
3
Good Morning
4
8-10 reps
RPE 7
4
Split Squat Jump
5
3 reps
RPE 6.5
5
Pull Through (Cable)
4
8-10 reps
RPE 7
6
Med Ball Slam
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2-4 reps
RPE 9
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Good Morning
5
6-8 reps
RPE 7.5
4
Split Squat Jump
5
3 reps
RPE 7
5
Pull Through (Cable)
5
6-8 reps
RPE 7.5
6
Med Ball Slam
5
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2-4 reps
RPE 9
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Good Morning
5
6-8 reps
RPE 7.5
4
Split Squat Jump
5
3 reps
RPE 7
5
Pull Through (Cable)
5
6-8 reps
RPE 7.5
6
Med Ball Slam
5
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2-4 reps
RPE 9
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Good Morning
5
6-8 reps
RPE 7.5
4
Split Squat Jump
5
3 reps
RPE 7
5
Pull Through (Cable)
5
6-8 reps
RPE 7.5
6
Med Ball Slam
5
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
1-2 reps
RPE 10
2
Box Squat (Barbell)
5
3 reps
RPE 7.5
3
Good Morning
6
6 reps
RPE 8
4
Split Squat Jump
5
3 reps
RPE 7.5
5
Pull Through (Cable)
6
6 reps
RPE 8
6
Med Ball Slam
6
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
1-2 reps
RPE 10
2
Box Squat (Barbell)
5
3 reps
RPE 7.5
3
Good Morning
6
6 reps
RPE 8
4
Split Squat Jump
5
3 reps
RPE 7.5
5
Pull Through (Cable)
6
6 reps
RPE 8
6
Med Ball Slam
6
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
1-2 reps
RPE 10
2
Box Squat (Barbell)
5
3 reps
RPE 7.5
3
Good Morning
6
6 reps
RPE 8
4
Split Squat Jump
5
3 reps
RPE 7.5
5
Pull Through (Cable)
6
6 reps
RPE 8
6
Med Ball Slam
6
6 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@7
2
Military Press (Barbell)
3 Sets
6-8 Reps
@7
3
Floor Press (Barbell)
5 Sets
3 Reps
@6
4
Rolling Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@6.5
5
Kroc Row
3 Sets
10-12 Reps
@6.5
6
High Pull
3 Sets
10-12 Reps
@6.5
Day 3
1
Larsen Press (Barbell)
3 Sets
10-12 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@6
4
Face Pull
3 Sets
10-12 Reps
@6
5
Arnold Press
3 Sets
10-12 Reps
@6
6
Front Raise
3 Sets
10-12 Reps
@6
7
Skull Crusher
3 Sets
10-12 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6
Day 2
1
Tempo Squat (Barbell)
3 Sets
10-12 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Leg Press
3 Sets
10-12 Reps
@6
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
10-12 Reps
@6
6
Glute-Ham Raise
3 Sets
10-12 Reps
@6
7
Back Extension
3 Sets
10-12 Reps
@6
8
Standing Calf Raise
3 Sets
10-12 Reps
@6
Day 4
1
Rack Pull (Barbell)
3 Sets
6-8 Reps
@7
2
Box Squat (Barbell)
5 Sets
3 Reps
@6
3
Good Morning
3 Sets
10-12 Reps
@6.5
4
Split Squat Jump
5 Sets
3 Reps
@6
5
Pull Through (Cable)
3 Sets
10-12 Reps
@6.5
6
Med Ball Slam
3 Sets
10-12 Reps
@6.5