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Snarling Dawg

by Brady V.

Program Description

This is designed for the first 3 weeks to be a linear progression on the first 3 days. The 4th week is designed to incorporate plus sets and teach beginners a way to utilize auto regulation,it will apply to all days but day 4. The main target would be people who are relatively new to overloading the compounds and especially those who grapple,run,or anything else heavily and want to get stronger,I like more accessories but this is supposed to be for newer lifters,it can be run indefinitely I also accept donations @bjjhulk77 on Venmo

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2023 07:46
  • Last Edited
    May 07, 2024 10:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
RPE 8
5
Overhead Press (Barbell)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
1
AMRAP
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
RPE 8.5
2
Squat (Barbell)
1
5 reps
80%
3
Bench Press (Barbell)
1
5 reps
80%
4
Deadlift (Barbell)
1
5 reps
80%
5
Overhead Press (Barbell)
1
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Goblet Squat
1
AMRAP
RPE 10
5
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2 mins
RPE 9
2
Push Up
1
2 mins
RPE 9
3
Squat (Bodyweight)
1
3 mins
RPE 9
4
Plank
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8-9
3
Bench Press (Barbell)
3
8 reps
RPE 8-9
4
Deadlift (Barbell)
3
8 reps
RPE 8-9
5
Overhead Press (Barbell)
3
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8-9
3
Bench Press (Barbell)
3
8 reps
RPE 8-9
4
Deadlift (Barbell)
3
8 reps
RPE 8-9
5
Overhead Press (Barbell)
3
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8-9
3
Bench Press (Barbell)
3
8 reps
RPE 8-9
4
Deadlift (Barbell)
3
8 reps
RPE 8-9
5
Overhead Press (Barbell)
3
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
1
AMRAP
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
70%
2
Bench Press (Barbell)
1
8 reps
70%
3
Deadlift (Barbell)
1
8 reps
70%
4
Overhead Press (Barbell)
1
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
2A
Pull-Up (Bodyweight)
3
2 mins
RPE 9-10
2B
Push Up
3
2 mins
RPE 9-10
3A
Hanging Leg Raise
3
2 mins
RPE 9-10
3B
Sit Up
3
2 mins
RPE 9-10
4A
Squat (Bodyweight)
3
2 mins
-
4B
Glute-Ham Raise
3
2 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
2A
Pull-Up (Bodyweight)
3
2 mins
RPE 9-10
2B
Push Up
3
2 mins
RPE 9-10
3A
Hanging Leg Raise
3
2 mins
RPE 9-10
3B
Sit Up
3
2 mins
RPE 9-10
4A
Squat (Bodyweight)
3
2 mins
-
4B
Glute-Ham Raise
3
2 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
2A
Pull-Up (Bodyweight)
3
2 mins
RPE 9-10
2B
Push Up
3
2 mins
RPE 9-10
3A
Hanging Leg Raise
3
2 mins
RPE 9-10
3B
Sit Up
3
2 mins
RPE 9-10
4A
Squat (Bodyweight)
3
2 mins
-
4B
Glute-Ham Raise
3
2 mins
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Push Up
1
AMRAP
RPE 10
3
Squat (Bodyweight)
1
AMRAP
RPE 10
4
Sit Up
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8-9
3
Bench Press (Barbell)
3 Sets
8 Reps
@8-9
4
Deadlift (Barbell)
3 Sets
8 Reps
@8-9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8-9
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
@8
4
Deadlift (Barbell)
3 Sets
5 Reps
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
@8
Day 2
1
Dumbbell Row
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
4
Goblet Squat
3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
Day 4
2A
Pull-Up (Bodyweight)
3 Sets
2 mins
@9-10
2B
Push Up
3 Sets
2 mins
@9-10
3A
Hanging Leg Raise
3 Sets
2 mins
@9-10
3B
Sit Up
3 Sets
2 mins
@9-10
4A
Squat (Bodyweight)
3 Sets
2 mins
-
4B
Glute-Ham Raise
3 Sets
2 mins
@9-10