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Powerlifting and strongman

by SUPLFT
3 athletes joined

Program Description

Contains powerlifting and strongman lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 25, 2024 07:22
  • Last Edited
    Jul 09, 2024 11:36
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%