Program Description
To get stronger
Program Overview
- LevelBeginner, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedJun 07, 2024 01:30
- Last EditedJun 18, 2024 11:01
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
2
Push Up
1
5 mins
3
Front Raise
1
10 reps
RPE 6-6.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6-6.5
5
Bench Press (Paused)
5
5 reps
RPE 6
6
Floor Press (Dumbbell)
1
8 reps
RPE 6-6.5
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
8
Skull Crusher
2
5 reps
RPE 6-6.5
9
Pendlay Row
4
5 reps
RPE 6
10
Dumbbell Row
2
8 reps
RPE 6-6.5
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 6
13
Dumbbell Bench Pullover
1
10 reps
RPE 6
14
Incline Curl (Dumbbell)
2
10 reps
RPE 6
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
2
Push Up
1
5 mins
3
Front Raise
1
10 reps
RPE 6-6.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6-6.5
5
Bench Press (Paused)
5
5 reps
RPE 6.5-7
6
Floor Press (Dumbbell)
1
8 reps
RPE 6.5-7
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6.5
8
Skull Crusher
2
5 reps
RPE 6.5-7
9
Pendlay Row
4
5 reps
RPE 6.5
10
Dumbbell Row
2
8 reps
RPE 6.5-7
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 6
13
Dumbbell Bench Pullover
1
10 reps
RPE 6
14
Incline Curl (Dumbbell)
2
10 reps
RPE 6.5
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
2
Push Up
1
5 mins
3
Front Raise
1
10 reps
RPE 6.5-7.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6.5-7.5
5
Bench Press (Paused)
5
5 reps
RPE 7
6
Floor Press (Dumbbell)
1
8 reps
RPE 6.5-7.5
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
8
Skull Crusher
2
5 reps
RPE 6.5-7.5
9
Pendlay Row
4
5 reps
RPE 7
10
Dumbbell Row
2
8 reps
RPE 6.5-7.5
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 7
13
Dumbbell Bench Pullover
1
10 reps
RPE 7
14
Incline Curl (Dumbbell)
2
10 reps
RPE 7
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
2
Push Up
1
5 mins
3
Front Raise
1
10 reps
RPE 7-8
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 7-8
5
Bench Press (Paused)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
6
Floor Press (Dumbbell)
1
8 reps
RPE 7-8
7
Incline Bench Press (Dumbbell)
2
1
5 reps
3 reps
RPE 7.5
RPE 8
8
Skull Crusher
2
5 reps
RPE 7-8
9
Pendlay Row
3
1
5 reps
3 reps
RPE 7.5
RPE 8
10
Dumbbell Row
2
8 reps
RPE 7-8
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 7.5
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 7.5
13
Dumbbell Bench Pullover
1
10 reps
RPE 7.5
14
Incline Curl (Dumbbell)
2
10 reps
RPE 7.5
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
5 mins
2
Push Up
1
5 mins
3
Front Raise
1
10 reps
RPE 6-6.5
4
One Arm Lateral Raise (Dumbbell)
1
5 reps
RPE 6-6.5
5
Bench Press (Paused)
5
5 reps
RPE 6.5-7
6
Floor Press (Dumbbell)
1
8 reps
RPE 6.5-7
7
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6.5
8
Skull Crusher
2
5 reps
RPE 6.5-7
9
Pendlay Row
4
5 reps
RPE 6.5
10
Dumbbell Row
2
8 reps
RPE 6.5-7
11
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
12
Chin-Up (Bodyweight)
1
AMRAP
RPE 6
13
Dumbbell Bench Pullover
1
10 reps
RPE 6
14
Incline Curl (Dumbbell)
2
10 reps
RPE 6.5
15
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
2
Dip (Bodyweight)
1
10 reps
3
Dumbbell Row
2
10 reps
4
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
2
Lunge (Bodyweight)
1
5 mins
3
Wall Sit
1
5 reps
4
Skater Hop
1
5 reps
5
Good Morning
2
5 reps
RPE 6
6
Squat (Barbell)
5
5 reps
RPE 6
7
Standing Calf Raise
3
10 reps
RPE 6
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 6
9
Glute Bridge (Bodyweight)
1
20 reps
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 6
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 6
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 6
13
Stretching
1
10 mins
14
Hamstring Stretch with Rotation
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
2
Lunge (Bodyweight)
1
5 mins
3
Wall Sit
1
5 reps
4
Skater Hop
1
5 reps
5
Good Morning
2
5 reps
RPE 6
6
Squat (Barbell)
5
5 reps
RPE 6.5-7
7
Standing Calf Raise
3
10 reps
RPE 6
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 6
9
Glute Bridge (Bodyweight)
1
20 reps
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 6.5-7
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 6
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 6
13
Stretching
1
10 mins
14
Hamstring Stretch with Rotation
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
2
Lunge (Bodyweight)
1
5 mins
3
Wall Sit
1
5 reps
4
Skater Hop
1
5 reps
5
Good Morning
2
5 reps
RPE 7
6
Squat (Barbell)
5
5 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 7
9
Glute Bridge (Bodyweight)
1
20 reps
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 7
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 7
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 7
13
Stretching
1
10 mins
14
Hamstring Stretch with Rotation
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
2
Lunge (Bodyweight)
1
5 mins
3
Wall Sit
1
5 reps
4
Skater Hop
1
5 reps
5
Good Morning
2
5 reps
RPE 7.5
6
Squat (Barbell)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
7
Standing Calf Raise
3
10 reps
RPE 7.5
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 7.5
9
Glute Bridge (Bodyweight)
1
20 reps
10
Sumo Deadlift (Barbell)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 7.5
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 7.5
13
Stretching
1
10 mins
14
Hamstring Stretch with Rotation
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15-20 mins
2
Lunge (Bodyweight)
1
5 mins
3
Wall Sit
1
5 reps
4
Skater Hop
1
5 reps
5
Good Morning
2
5 reps
RPE 6
6
Squat (Barbell)
5
5 reps
RPE 6.5-7
7
Standing Calf Raise
3
10 reps
RPE 6
8
Walking Lunge (Dumbbell)
1
5-10 reps
RPE 6
9
Glute Bridge (Bodyweight)
1
20 reps
10
Sumo Deadlift (Barbell)
5
5 reps
RPE 6.5-7
11
Farmer's Walk (Weighted)
1
AMRAP
RPE 6
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 6
13
Stretching
1
10 mins
14
Hamstring Stretch with Rotation
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
10 mins
2
Reverse Plank
1
5 mins
3
Dip (Bodyweight)
1
5 mins
4
Overhead Press (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Push Up
1
5-8 mins
3
Sit Up
1
2 mins
4
Larsen Press (Barbell)
3
5 reps
RPE 6
5
Bench Press (Close Grip)
3
5 reps
RPE 6
6
Bench Press (Dumbbell)
3
8 reps
RPE 6
7
Overhead Press (Dumbbell)
2
10 reps
RPE 6
8
Tricep Extension (Barbell)
2
10 reps
RPE 6
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 6
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 6
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 6
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
13
Dead Hang
1
10 mins
14
Hammer Curl
2
5 reps
RPE 6
15
Skull Crusher
2
10 reps
RPE 6
16
Suitcase Carry
2
5 mins
17
Pull-Up (Weighted)
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Push Up
1
5-8 mins
3
Sit Up
1
2 mins
4
Larsen Press (Barbell)
3
5 reps
RPE 6.5-7
5
Bench Press (Close Grip)
3
5 reps
RPE 6.5-7
6
Bench Press (Dumbbell)
3
8 reps
RPE 6.5
7
Overhead Press (Dumbbell)
2
10 reps
RPE 6.5
8
Tricep Extension (Barbell)
2
10 reps
RPE 6.5
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 6.5
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 6.5
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 6.5
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
13
Dead Hang
1
10 mins
14
Hammer Curl
2
5 reps
RPE 6.5
15
Skull Crusher
2
10 reps
RPE 6.5
16
Suitcase Carry
2
5 mins
17
Pull-Up (Weighted)
1
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Push Up
1
5-8 mins
3
Sit Up
1
2 mins
4
Larsen Press (Barbell)
3
5 reps
RPE 7
5
Bench Press (Close Grip)
3
5 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Overhead Press (Dumbbell)
2
10 reps
RPE 7
8
Tricep Extension (Barbell)
2
10 reps
RPE 7
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 7
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 7
13
Dead Hang
1
10 mins
14
Hammer Curl
2
5 reps
RPE 7
15
Skull Crusher
2
10 reps
RPE 7
16
Suitcase Carry
2
5 mins
17
Pull-Up (Weighted)
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Push Up
1
5-8 mins
3
Sit Up
1
2 mins
4
Larsen Press (Barbell)
2
1
5 reps
3 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
2
1
5 reps
3 reps
RPE 7.5
RPE 8
6
Bench Press (Dumbbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8
7
Overhead Press (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
10 reps
RPE 7.5
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 7.5
10
Standing Shoulder Press (Dumbbell)
2
1
5 reps
3 reps
RPE 7.5
RPE 6.5
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 7.5
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 7.5
13
Dead Hang
1
10 mins
14
Hammer Curl
2
5 reps
RPE 7.5
15
Skull Crusher
2
10 reps
RPE 7.5
16
Suitcase Carry
2
5 mins
17
Pull-Up (Weighted)
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Push Up
1
5-8 mins
3
Sit Up
1
2 mins
4
Larsen Press (Barbell)
3
5 reps
RPE 6.5-7
5
Bench Press (Close Grip)
3
5 reps
RPE 6.5-7
6
Bench Press (Dumbbell)
3
8 reps
RPE 6.5
7
Overhead Press (Dumbbell)
2
10 reps
RPE 6.5
8
Tricep Extension (Barbell)
2
10 reps
RPE 6.5
9
Reverse Wrist Curl (Barbell)
2
10 reps
RPE 6.5
10
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 6.5
11
Lateral Raise (Dumbbell)
3
5 reps
RPE 6.5
12
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
13
Dead Hang
1
10 mins
14
Hammer Curl
2
5 reps
RPE 6.5
15
Skull Crusher
2
10 reps
RPE 6.5
16
Suitcase Carry
2
5 mins
17
Pull-Up (Weighted)
1
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
8 mins
2
Skater Hop
1
5 reps
3
Good Morning
2
5 reps
RPE 6
4
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Bear Crawl
2
1-2 mins
3
Walking Lunge
1
2 mins
4
Squat (Paused)
5
5 reps
RPE 6
5
Sumo Deadlift (Paused)
5
5 reps
RPE 6
6
Hip Thrust (Barbell)
2
8 reps
RPE 6
7
Box Squat (Barbell)
2
8 reps
RPE 6
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 6
9
Glute Bridge (Dumbbell)
1
5 mins
10
Zercher Squat (Barbell)
3
4 reps
RPE 6
11
Knee Raise (Captain's Chair)
1
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Bear Crawl
2
1-2 mins
3
Walking Lunge
1
2 mins
4
Squat (Paused)
5
5 reps
RPE 6.5-7
5
Sumo Deadlift (Paused)
5
5 reps
RPE 6.5-7
6
Hip Thrust (Barbell)
2
8 reps
RPE 6.5
7
Box Squat (Barbell)
2
8 reps
RPE 6.5
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 6.5
9
Glute Bridge (Dumbbell)
1
5 mins
10
Zercher Squat (Barbell)
3
4 reps
RPE 6.5
11
Knee Raise (Captain's Chair)
1
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Bear Crawl
2
1-2 mins
3
Walking Lunge
1
2 mins
4
Squat (Paused)
5
5 reps
RPE 7
5
Sumo Deadlift (Paused)
5
5 reps
RPE 7
6
Hip Thrust (Barbell)
2
8 reps
RPE 7
7
Box Squat (Barbell)
2
8 reps
RPE 7
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 7
9
Glute Bridge (Dumbbell)
1
5 mins
10
Zercher Squat (Barbell)
3
4 reps
RPE 7
11
Knee Raise (Captain's Chair)
1
AMRAP
12
Bulgarian Split Squat (Bodyweight)
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Bear Crawl
2
1-2 mins
3
Walking Lunge
1
2 mins
4
Squat (Paused)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
5
Sumo Deadlift (Paused)
3
2
5 reps
3 reps
RPE 7.5
RPE 8
6
Hip Thrust (Barbell)
2
8 reps
RPE 7.5
7
Box Squat (Barbell)
2
8 reps
RPE 7.5
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 7.5
9
Glute Bridge (Dumbbell)
1
5 mins
10
Zercher Squat (Barbell)
2
1
4 reps
2 reps
RPE 7.5
RPE 8
11
Knee Raise (Captain's Chair)
1
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
2
Bear Crawl
2
1-2 mins
3
Walking Lunge
1
2 mins
4
Squat (Paused)
5
5 reps
RPE 6.5-7
5
Sumo Deadlift (Paused)
5
5 reps
RPE 6.5-7
6
Hip Thrust (Barbell)
2
8 reps
RPE 6.5
7
Box Squat (Barbell)
2
8 reps
RPE 6.5
8
Wide Grip Rear Pull-Up
3
5 reps
RPE 6.5
9
Glute Bridge (Dumbbell)
1
5 mins
10
Zercher Squat (Barbell)
3
4 reps
RPE 6.5
11
Knee Raise (Captain's Chair)
1
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Superman
1
5 mins
2
Good Morning
2
5 reps
RPE 6
3
Hip Bridge March
1
5 mins
4
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Sit Up1 Set
5 mins
2
Push Up1 Set
5 mins
3
Front Raise1 Set
10 Reps
@6-6.5
4
One Arm Lateral Raise (Dumbbell)1 Set
5 Reps
@6-6.5
5
Bench Press (Paused)5 Sets
5 Reps
@6
6
Floor Press (Dumbbell)1 Set
8 Reps
@6-6.5
7
Incline Bench Press (Dumbbell)3 Sets
5 Reps
@6
8
Skull Crusher2 Sets
5 Reps
@6-6.5
9
Pendlay Row4 Sets
5 Reps
@6
10
Dumbbell Row2 Sets
8 Reps
@6-6.5
11
Pull-Up (Bodyweight)1 Set
AMRAP
@6
12
Chin-Up (Bodyweight)1 Set
AMRAP
@6
13
Dumbbell Bench Pullover1 Set
10 Reps
@6
14
Incline Curl (Dumbbell)2 Sets
10 Reps
@6
15
Reverse Bicep Curl (Dumbbell)1 Set
10 Reps
@6
Day 2
1
Jog1 Set
15-20 mins
2
Lunge (Bodyweight)1 Set
5 mins
3
Wall Sit1 Set
5 Reps
4
Skater Hop1 Set
5 Reps
5
Good Morning2 Sets
5 Reps
@6
6
Squat (Barbell)5 Sets
5 Reps
@6
7
Standing Calf Raise3 Sets
10 Reps
@6
8
Walking Lunge (Dumbbell)1 Set
5-10 Reps
@6
9
Glute Bridge (Bodyweight)1 Set
20 Reps
10
Sumo Deadlift (Barbell)5 Sets
5 Reps
@6
11
Farmer's Walk (Weighted)1 Set
AMRAP
@6
12
Bulgarian Split Squat (Bodyweight)1 Set
AMRAP
@6
13
Stretching1 Set
10 mins
14
Hamstring Stretch with Rotation1 Set
10 Reps
Day 3
1
Jog1 Set
10 mins
2
Push Up1 Set
5-8 mins
3
Sit Up1 Set
2 mins
4
Larsen Press (Barbell)3 Sets
5 Reps
@6
5
Bench Press (Close Grip)3 Sets
5 Reps
@6
6
Bench Press (Dumbbell)3 Sets
8 Reps
@6
7
Overhead Press (Dumbbell)2 Sets
10 Reps
@6
8
Tricep Extension (Barbell)2 Sets
10 Reps
@6
9
Reverse Wrist Curl (Barbell)2 Sets
10 Reps
@6
10
Standing Shoulder Press (Dumbbell)3 Sets
5 Reps
@6
11
Lateral Raise (Dumbbell)3 Sets
5 Reps
@6
12
Bent Over Row (Dumbbell)2 Sets
10 Reps
@6
13
Dead Hang1 Set
10 mins
14
Hammer Curl2 Sets
5 Reps
@6
15
Skull Crusher2 Sets
10 Reps
@6
16
Suitcase Carry2 Sets
5 mins
17
Pull-Up (Weighted)1 Set
AMRAP
@6
Day 4
1
Jog1 Set
10 mins
2
Bear Crawl2 Sets
1-2 mins
3
Walking Lunge1 Set
2 mins
4
Squat (Paused)5 Sets
5 Reps
@6
5
Sumo Deadlift (Paused)5 Sets
5 Reps
@6
6
Hip Thrust (Barbell)2 Sets
8 Reps
@6
7
Box Squat (Barbell)2 Sets
8 Reps
@6
8
Wide Grip Rear Pull-Up3 Sets
5 Reps
@6
9
Glute Bridge (Dumbbell)1 Set
5 mins
10
Zercher Squat (Barbell)3 Sets
4 Reps
@6
11
Knee Raise (Captain's Chair)1 Set
AMRAP
12
Bulgarian Split Squat (Bodyweight)1 Set
AMRAP