Program Description
Strength, Size, Volume and to help you get competition ready for strongman!!! Enter the workouts from block one with RPE and all the information from week to week in excel, and once you figure the load for week 1 it will automatically put in each weeks load.
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 13, 2024 08:09
- Last EditedAug 09, 2024 09:25
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
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Front Raise
3
6 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Front Raise
3
6 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Front Raise
3
6 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Front Raise
3
6 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Front Raise
3
6 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Front Raise
3
6 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
JM Press
4
10 reps
RPE 7
4
Front Raise
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Plate pinch
3
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
JM Press
4
10 reps
RPE 7
4
Front Raise
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Plate pinch
3
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
JM Press
4
10 reps
RPE 7
4
Front Raise
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Plate pinch
3
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
JM Press
4
10 reps
RPE 7
4
Front Raise
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Plate pinch
3
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
JM Press
4
10 reps
RPE 7
4
Front Raise
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Plate pinch
3
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
JM Press
4
10 reps
RPE 7
4
Front Raise
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Plate pinch
3
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
5 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
40 mins
RPE 9
2
Pendlay Row
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
12 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Push Press (Barbell)
3
10 reps
RPE 7
6
Pin Press Bench (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
40 mins
RPE 9
2
Pendlay Row
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
12 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Push Press (Barbell)
3
10 reps
RPE 7
6
Pin Press Bench (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
40 mins
RPE 9
2
Pendlay Row
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
12 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Push Press (Barbell)
3
10 reps
RPE 7
6
Pin Press Bench (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
40 mins
RPE 9
2
Pendlay Row
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
12 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Push Press (Barbell)
3
10 reps
RPE 7
6
Pin Press Bench (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
40 mins
RPE 9
2
Pendlay Row
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
12 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Push Press (Barbell)
3
10 reps
RPE 7
6
Pin Press Bench (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
40 mins
RPE 9
2
Pendlay Row
3
12 reps
RPE 7
3
Pull-Up (Assisted)
3
12 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Push Press (Barbell)
3
10 reps
RPE 7
6
Pin Press Bench (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
20 mins
RPE 7
2
Sissy Squat
3
15 reps
RPE 8
3
Nordic Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
20 mins
RPE 7
2
Sissy Squat
3
15 reps
RPE 8
3
Nordic Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
20 mins
RPE 7
2
Sissy Squat
3
15 reps
RPE 8
3
Nordic Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
20 mins
RPE 7
2
Sissy Squat
3
15 reps
RPE 8
3
Nordic Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
20 mins
RPE 7
2
Sissy Squat
3
15 reps
RPE 8
3
Nordic Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trapbar High Pull
4
20 mins
RPE 7
2
Sissy Squat
3
15 reps
RPE 8
3
Nordic Curl
3
15 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Back Extension
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Front Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Back Extension
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Front Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Back Extension
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Front Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Back Extension
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Front Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Back Extension
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Front Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Back Extension
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Front Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7
2
Single Leg Romanian Deadlift
3
16 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7
2
Single Leg Romanian Deadlift
3
16 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7
2
Single Leg Romanian Deadlift
3
16 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7
2
Single Leg Romanian Deadlift
3
16 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7
2
Single Leg Romanian Deadlift
3
16 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 7
2
Single Leg Romanian Deadlift
3
16 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Yoke
4
10 mins
RPE 8
5
Farmer's Walk (Weighted)
4
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Yoke
4
10 mins
RPE 8
5
Farmer's Walk (Weighted)
4
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Yoke
4
10 mins
RPE 8
5
Farmer's Walk (Weighted)
4
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Yoke
4
10 mins
RPE 8
5
Farmer's Walk (Weighted)
4
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Yoke
4
10 mins
RPE 8
5
Farmer's Walk (Weighted)
4
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
5 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Yoke
4
10 mins
RPE 8
5
Farmer's Walk (Weighted)
4
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 8
4
Sandbag carry
4
20 mins
RPE 7
5
Sandbag To Shoulder
4
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 8
4
Sandbag carry
4
20 mins
RPE 7
5
Sandbag To Shoulder
4
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 8
4
Sandbag carry
4
20 mins
RPE 7
5
Sandbag To Shoulder
4
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 8
4
Sandbag carry
4
20 mins
RPE 7
5
Sandbag To Shoulder
4
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 8
4
Sandbag carry
4
20 mins
RPE 7
5
Sandbag To Shoulder
4
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
8 reps
RPE 7
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 8
4
Sandbag carry
4
20 mins
RPE 7
5
Sandbag To Shoulder
4
6 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)3 Sets
8 Reps
@7
2
Bench Press (Barbell)3 Sets
5 Reps
@7
3
Bench Press (Close Grip)4 Sets
5 Reps
@7
4
Front Raise3 Sets
6 Reps
@8
5
Chest Supported Row (Dumbbell)3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)3 Sets
6 Reps
@7
2
Lat Pulldown3 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
@8
4
Seated Overhead Press (Barbell)3 Sets
5 Reps
@7
5
Overhead Tricep Extension (Cable)4 Sets
5 Reps
@8
Day 3
1
Trap Bar Deadlift4 Sets
8 Reps
@7
2
Leg Extension3 Sets
8 Reps
@8
3
Leg Curl3 Sets
8 Reps
@8
4
Walking Lunge (Dumbbell)3 Sets
20 Reps
@8
5
Hip Thrust (Barbell)3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)3 Sets
6 Reps
@8
2
Back Extension3 Sets
6 Reps
@8
3
Overhead Press (Barbell)3 Sets
5 Reps
@7
4
Incline Bench Press (Barbell)2 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
6
Front Raise4 Sets
10 Reps
@8
Day 5
1
Log Press3 Sets
5 Reps
@7
2
Seated Row (Cable)3 Sets
8 Reps
@8
3
Lat Pulldown3 Sets
8 Reps
@8
4
Yoke4 Sets
10 mins
@8
5
Farmer's Walk (Weighted)4 Sets
10 mins
@8