Program Description
Some old basic barbell, dumbell, calisthenics and weightlifting movements for that manly strength. Rules: Add 2 reps each week, but if it exceed the rep range, you can add 2-5kg.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding, Powerlifting, Athletics
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout100 minutes
- CreatedApr 23, 2024 01:33
- Last EditedMay 23, 2024 09:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3A
Box Jump
3
5 reps
25%
3B
Push Press (Barbell)
1
3
10 reps
8 reps
60%
70%
4
Skull Crusher
3
12 reps
RPE 8
5A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
5B
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3A
Box Jump
3
5 reps
25%
3B
Push Press (Barbell)
1
3
10 reps
8 reps
60%
70%
4
Skull Crusher
3
12 reps
RPE 8
5A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
5B
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3A
Box Jump
3
5 reps
25%
3B
Push Press (Barbell)
1
3
10 reps
8 reps
60%
70%
4
Skull Crusher
3
12 reps
RPE 8
5A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
5B
Hanging Leg Raise
3
10-15 reps
RPE 9
6
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
70%
80%
2
Front Squat (Barbell)
3
1
8-10 reps
-
RPE 8
3
Skull Crusher
3
12 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
60%
4B
Hanging Leg Raise
3
10-15 reps
RPE 9
5
Ring Push Up
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Kettlebell Swing
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Chin-Up (Weighted)
4
8 reps
RPE 7
5A
High Pull
3
5 reps
5B
Bicep Curl (EZ Bar)
3
8-10 reps
6
Rear Delt Row
3
12 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Kettlebell Swing
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Chin-Up (Weighted)
4
8 reps
RPE 7
5A
High Pull
3
5 reps
5B
Bicep Curl (EZ Bar)
3
8-10 reps
6
Rear Delt Row
3
12 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Kettlebell Swing
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Chin-Up (Weighted)
4
8 reps
RPE 7
5A
High Pull
3
5 reps
5B
Bicep Curl (EZ Bar)
3
8-10 reps
6
Rear Delt Row
3
12 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
8
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8-10 reps
6-8 reps
60%
80%
2
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 8
3
Chin-Up (Weighted)
4
8 reps
RPE 7
4A
High Pull
3
5 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5
Rear Delt Row
3
12 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7
Straight Leg Calf Raise
1
4
10 reps
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sprint
2
5 reps
RPE 9
1B
Jog
2
1.4 mins
RPE 6
2
2km Row
2
10 mins
RPE 7
3
Kettlebell Swing
1
4
Kettlebell Swing
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
80%
90%
2A
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
2B
Sissy Squat
3
AMRAP
RPE 9.5
3
Dip (Weighted)
1
2
8 reps
8 reps
60%
80%
4
Bench Press (Barbell)
1
1
5 reps
5 reps
85%
87%
5
Incline Chest Press (Machine)
3
10 reps
RPE 8
6
Katana Extension
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
4B
Hang Clean
3
5 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
4B
Hang Clean
3
5 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
4B
Hang Clean
3
5 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
90%
95%
2
Barbell Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
70%
80%
85%
3A
Good Morning
1
2
10-12 reps
8-10 reps
RPE 7
RPE 7
3B
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4A
Wide Grip Rear Pull-Up
3
10 reps
5
Preacher Curl (Barbell)
2
12 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
2
Kettlebell Swing
3
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 3
1A
Sprint2 Sets
5 Reps
@9
1B
Jog2 Sets
1.4 mins
@6
2
2km Row2 Sets
10 mins
@7
3
Kettlebell Swing1 Set
4
Kettlebell Swing1 Set
Day 4
1
Squat (Low Bar)1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat3 Sets
AMRAP
@9.5
3
Dip (Weighted)1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)3 Sets
10 Reps
@8
6
Katana Extension2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
6 Reps
60%
4B
Hanging Leg Raise3 Sets
10-15 Reps
@9
5
Ring Push Up3 Sets
12-20 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up3 Sets
10 Reps
5
Preacher Curl (Barbell)2 Sets
12 Reps
@9
6
Straight Leg Calf Raise4 Sets
12 Reps
Day 6
1
Light Jog1 Set
30 mins
@6
2
Kettlebell Swing3 Sets
12 Reps
@6
Day 2
1
Romanian Deadlift (Barbell)1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)4 Sets
8 Reps
@7
4A
High Pull3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)3 Sets
8-10 Reps
5
Rear Delt Row3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise1 Set
4 Sets
10 Reps
10 Reps
@7