Program Description
Bodybuilding olympic-weightlifting-inspired training program created by Natural Hypertrophy.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 03, 2024 04:12
- Last EditedSep 06, 2024 06:49
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
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3-7 reps
3-7 reps
3-7 reps
RPE 6
RPE 7
RPE 9
2
Power Clean
1
1
3
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
3
3-5 reps
RPE 9
4
Lu Raise
3
8-12 reps
RPE 7
5
Dumbbell Row
4
10-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 9.5
7
Russian Twist (Dumbbell)
4
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
RPE 8.5
RPE 9
2
Tokishi Raises
3
AMRAP
RPE 9.5
3
Ring Push Up
3
4-8 reps
RPE 8
4
Chin-Up (Weighted)
3
3-5 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 7.5
6
Neck Curl
2
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8
7
Hyperextension
4
10-15 reps
RPE 8
8
Snatch (Kettlebell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3-5 reps
RPE 9.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8
3
Front Squat (Barbell)
4
4-6 reps
RPE 9.5
4
Push Press (Barbell)
4
4-8 reps
RPE 9
5
Lu Raise
4
10-15 reps
RPE 7.5
6
Tricep Extension (Cable)
4
6-10 reps
RPE 8
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
4
3-5 reps
RPE 9
3
Power Clean
3
6-10 reps
RPE 8
4
Seal Row
3
6-10 reps
RPE 8
5
Face Pull
1
AMRAP
RPE 10
6
Tokishi Raises
4
15-20 reps
RPE 8
7
Neck Extension
4
10-15 reps
RPE 7.5
8
Sit Up
4
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)3 Sets
3-5 Reps
@9
4
Lu Raise3 Sets
8-12 Reps
@7
5
Dumbbell Row4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises3 Sets
AMRAP
@9.5
3
Ring Push Up3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)3 Sets
3-5 Reps
@8
5
Hanging Leg Raise3 Sets
AMRAP
@7.5
6
Neck Curl2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)4 Sets
4-8 Reps
@9
5
Lu Raise4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)4 Sets
6-10 Reps
@8
7
Hanging Leg Raise4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)4 Sets
3-5 Reps
@9
3
Power Clean3 Sets
6-10 Reps
@8
4
Seal Row3 Sets
6-10 Reps
@8
5
Face Pull1 Set
AMRAP
@10
6
Tokishi Raises4 Sets
15-20 Reps
@8
7
Neck Extension4 Sets
10-15 Reps
@7.5
8
Sit Up4 Sets
AMRAP
@9