Program Description
The purpose of this program is to make you into a absolute weapon, hence the name of the program. It will be a very brutal experience and is only for fairly experienced lifters I do No recommend to anyone that doesn’t have at least 2+ years of high level lifting. It will consist of SBD, Olympic lifts and lots of accessories. YOU WILL BE FATIGUED that is why the program is only 6 weeks.
Program Overview
- LevelIntermediate, Novice
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedFeb 09, 2024 04:31
- Last EditedAug 20, 2024 07:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Power Jerk
4
3 reps
RPE 7
3
Bench Press (Close Grip)
3
1
12 reps
10 reps
RPE 6
RPE 6
4
Floor Press (Dumbbell)
2
1
1
6 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Power Jerk
4
3 reps
RPE 7
3
Bench Press (Close Grip)
3
1
12 reps
10 reps
RPE 6
RPE 6
4
Floor Press (Dumbbell)
2
1
1
6 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Spoto Press
2
1
5 reps
3 reps
RPE 7
RPE 8
3
Rolling Tricep Extension (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
4
Power Jerk
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Spoto Press
2
1
5 reps
3 reps
RPE 7
RPE 8
3
Rolling Tricep Extension (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
4
Power Jerk
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
8 reps
6 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 9
RPE 10
2
Floor Press (Barbell)
3
5 reps
RPE 8
3
Push Press (Barbell)
2
2
5 reps
3 reps
RPE 8
RPE 9
4
Single Arm Dumbbell Press
2
2
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
2 reps
1 reps
RPE 9
RPE 10
2
Pin Press Bench (Barbell)
2
1
3 reps
3 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Overhead Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
1
1
1
5 reps
6 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
1
1
1
5 reps
6 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Trap Bar Deadlift
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Stiff Leg Deadlift
1
1
1
6 reps
5 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
2
2
6 reps
8 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Trap Bar Deadlift
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Stiff Leg Deadlift
1
1
1
6 reps
5 reps
4 reps
RPE 7
RPE 8
RPE 9
4
Pendlay Row
2
2
6 reps
8 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
3 reps
2 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Pull-Up (Weighted)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
2
1
8 reps
6 reps
RPE 8
RPE 9
4
Pendlay Row
2
2
8 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Hang Clean
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Box Jump
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
10 reps
5
Glute-Ham Raise
2
1
1
10 reps
12 reps
14 reps
RPE 8
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Hang Clean
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Box Jump
3
8 reps
RPE 7
4
Step-Up (Weighted)
3
10 reps
5
Glute-Ham Raise
2
1
1
10 reps
12 reps
14 reps
RPE 8
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Hang Snatch
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Nordic Curl
2
1
1
6 reps
8 reps
4 reps
RPE 8
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Hang Snatch
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Nordic Curl
2
1
1
6 reps
8 reps
4 reps
RPE 8
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Hang Snatch
2
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Nordic Curl
2
1
1
6 reps
8 reps
4 reps
RPE 8
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
1
1
4 reps
2 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Split Jerk
2
1
1
4 reps
2 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Banded Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
4
Power Shrug
1
3
10 reps
8 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 7
3
Lunge (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
4
Nordic Curl
2
2
8 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Barbell)
2
2
8 reps
10 reps
RPE 8
RPE 7
3
Lunge (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
4
Nordic Curl
2
2
8 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Bulgarian Split Squat (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
3
Lunge (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
1
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
No exercises added to this day
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
1 Set
1 Set
3 Reps
2 Reps
1 Reps
@7
@8
@10
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Pendlay Row1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@7
@7
@8
Day 1
1
Bench Press (Barbell)2 Sets
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Power Jerk4 Sets
3 Reps
@7
3
Bench Press (Close Grip)3 Sets
1 Set
12 Reps
10 Reps
@6
@6
4
Floor Press (Dumbbell)2 Sets
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@7
@7
@8
Day 3
1
Power Clean3 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@9
2
Hang Clean2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@9
3
Box Jump3 Sets
8 Reps
@7
4
Step-Up (Weighted)3 Sets
10 Reps
5
Glute-Ham Raise2 Sets
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@8
@7
@7
Day 4
1
Squat (Low Bar)1 Set
3 Sets
2 Sets
5 Reps
3 Reps
2 Reps
@7
@8
@9
2
Bulgarian Split Squat (Barbell)2 Sets
2 Sets
8 Reps
10 Reps
@8
@7
3
Lunge (Barbell)2 Sets
1 Set
10 Reps
8 Reps
@7
@8
4
Nordic Curl2 Sets
2 Sets
8 Reps
6 Reps
@7
@8