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Strongman

by Javon A.
14 athletes joined

Program Description

To get strongman strength

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 08, 2024 09:08
  • Last Edited
    Dec 12, 2024 12:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
15-20 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 6.5
2
Floor Press (Barbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
3
Standing Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
5
Dip (Bodyweight)
1
1
5 reps
4 reps
RPE 6
RPE 6.5
6
French Press
1
1
6 reps
6 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
6 reps
RPE 6
2
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
3
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
4
Deadlift (Barbell)
1
AMRAP
65%
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
1
1
6 reps
5 reps
10 reps
RPE 6
RPE 6.5
RPE 6.5
7
Bicep Curl (Dumbbell)
3
1
6 reps
10 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
65%
3
Front Squat (Paused)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 6.5
5
Hip Thrust (Barbell)
2
6 reps
RPE 6
6
Kroc Row
2
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
6 reps
RPE 6
2
Bench Press (Barbell)
1
3
5 reps
4 reps
RPE 6
RPE 6.5
3
Incline Bench Press (close Grip)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
4
Barbell Front Raise
2
10-12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 6.5
6
JM Press
2
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Pull-Up (Band)
3
5 reps
RPE 6
6
Lat Pulldown (Close Grip)
1
2
6 reps
6 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
5 reps
RPE 6
RPE 6.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
2
6 reps
RPE 6
4
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 6
RPE 6.5
5
Lat Pulldown (Close Grip)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
6
Hammer Curl
1
1
6 reps
6 reps
RPE 6
RPE 6.5
7
Bicep Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Week 1
1 / 12 Weeks
Day 3
1
Clean and Press
3 Sets
6 Reps
@6
2
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
4 Reps
@6
@6.5
3
Incline Bench Press (close Grip)
1 Set
1 Set
6 Reps
5 Reps
@6
@6.5
4
Barbell Front Raise
2 Sets
10-12 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6.5
6
JM Press
2 Sets
5 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
5 Reps
4 Reps
@6
@6.5
@6.5
2
Floor Press (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
3
Standing Shoulder Press (Dumbbell)
2 Sets
15-20 Reps
@6
4
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6
5
Dip (Bodyweight)
1 Set
1 Set
5 Reps
4 Reps
@6
@6.5
6
French Press
1 Set
1 Set
6 Reps
6 Reps
@6
@6.5
Day 4
1
High Bar Squat (Barbell)
1 Set
3 Sets
6 Reps
5 Reps
@6
@6.5
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6
@6.5
5
Pull-Up (Band)
3 Sets
5 Reps
@6
6
Lat Pulldown (Close Grip)
1 Set
2 Sets
6 Reps
6 Reps
@6
@6.5
Day 2
1
Front Squat (Paused)
3 Sets
6 Reps
@6
2
Deficit Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@6.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@6.5
4
Deadlift (Barbell)
1 Set
AMRAP
65%
5
Hip Thrust (Barbell)
2 Sets
6 Reps
@6
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
6 Reps
5 Reps
10 Reps
@6
@6.5
@6.5
7
Bicep Curl (Dumbbell)
3 Sets
1 Set
6 Reps
10 Reps
@6
@6