5.0
(1 rating)
Program Description
Full body strength and conditioning workout
Program Overview
- LevelNovice, Beginner
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 30, 2024 09:10
- Last EditedJul 16, 2024 12:03
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
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
85%
90%
95%
100%
2
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
3
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
4
12 reps
RPE 6
3
Reverse Lunge (Barbell)
4
12 reps
RPE 6
4
Glute Bridge (Barbell)
4
10 reps
RPE 6
5
Leg Extension
4
15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 9
7
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
8
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
85%
90%
95%
100%
2
500m Row
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
3
Kettlebell Swing
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
85%
90%
95%
100%
2
Suitcase Carry
4
1 mins
RPE 8
3
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
High Pull
4
10 reps
RPE 6.5
3
Batwing Row
3
12 reps
RPE 6
4
Arnold Press
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Suitcase Carry
4
1 mins
RPE 8
8
Assault Bike
1
4 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
85%
90%
95%
100%
2
Suitcase Carry
4
1 mins
RPE 8
3
Assault Bike
1
4 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
95%
100%
2
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
3 reps
3 reps
70%
80%
90%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
3 reps
3 reps
70%
80%
90%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Zercher Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Seated Hamstring Curl
4
10-15 reps
RPE 7
5
Leg Extension
4
10-15 reps
RPE 7
6
Bike erg
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
95%
100%
2
Bike erg
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
85%
90%
95%
100%
2
Ski
4
500 reps
RPE 8
3
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
6
Tricep Extension (Cable)
4
12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
12 reps
RPE 7
8
Ski
4
500 reps
RPE 8
9
500m Row
4
500 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
2 reps
1 reps
85%
90%
95%
100%
2
Ski
4
500 reps
RPE 8
3
500m Row
4
500 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning4 Sets
12 Reps
@6
3
Reverse Lunge (Barbell)4 Sets
12 Reps
@6
4
Glute Bridge (Barbell)4 Sets
10 Reps
@6
5
Leg Extension4 Sets
15 Reps
@7.5
6
Seated Calf Raise4 Sets
15 Reps
@9
7
500m Row1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
8
Kettlebell Swing1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
@7
@7
@7
@7
@7
Day 2
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Pull4 Sets
10 Reps
@6.5
3
Batwing Row3 Sets
12 Reps
@6
4
Arnold Press3 Sets
12 Reps
@6
5
Front Raise3 Sets
12 Reps
@7
6
Face Pull3 Sets
12 Reps
@7
7
Suitcase Carry4 Sets
1 mins
@8
8
Assault Bike1 Set
4 mins
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)4 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)4 Sets
10 Reps
@7
4
Seated Hamstring Curl4 Sets
10-15 Reps
@7
5
Leg Extension4 Sets
10-15 Reps
@7
6
Bike erg1 Set
20 mins
@6.5
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
@7
3
Bent Over Row (Dumbbell)4 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)4 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)4 Sets
12 Reps
@7
6
Tricep Extension (Cable)4 Sets
12 Reps
@7
7
Chest Fly (Dumbbell)4 Sets
12 Reps
@7
8
Ski4 Sets
500 Reps
@8
9
500m Row4 Sets
500 Reps
@8