Program Description
Straight,muscle endurance,power
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Olympic Weightlifting, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 16, 2024 03:15
- Last EditedJul 01, 2024 11:35
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
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
10 reps
RPE 10
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Push Up (Weighted)
3
10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Barbell Row
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
6
Bicep Curl (Barbell)
1
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9.5
RPE 9.5
RPE 10
2
Safety Bar Squat
2
1
8 reps
4 reps
RPE 9.5
RPE 10
3
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
4
Reverse Lunge (Barbell)
4
10 reps
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
5 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Trap Bar Deadlift
1
1
1
10 reps
6 reps
2 reps
RPE 9.5
RPE 9.5
RPE 10
3
Clean Pull
1
1
1
1
10 reps
8 reps
6 reps
2 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Suitcase Carry
1
2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Floor Press (Dumbbell)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
1
2
10 reps
6 reps
RPE 9.5
RPE 10
4
Chin-Up (Bodyweight)
3
12 reps
RPE 9.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
1
15 reps
RPE 10
7
Bicep Curl (Barbell)
1
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
15 reps
10 reps
6 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Squat (Low Bar)
1
2
10 reps
8 reps
RPE 9.5
RPE 10
3
Overhead Squat
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 10
5
Reverse Lunge (Dumbbell)
2
20 reps
RPE 8
6
Walking Lunge
1
1
24 reps
36 reps
RPE 8
RPE 10
7
Step-Up (Weighted)
2
10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
2
8 reps
5 reps
1 reps
RPE 9
RPE 9
RPE 9.5
2
Power Clean
1
1
1
5 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 10
3
Clean and Press
4
6 reps
RPE 7.5
4
Snatch (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
5
Snatch (Kettlebell)
1
8 reps
RPE 8
6
Kettlebell Clean & Press
1
2 reps
RPE 9.5
7
Farmer's Walk (Weighted)
2
1 reps
RPE 9.5
8
Suitcase Carry
1
2+ reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Floor Press (Barbell)3 Sets
10 Reps
@10
2
Overhead Press (Barbell)3 Sets
5 Reps
@9
3
Push Up (Weighted)3 Sets
10 Reps
@9.5
4
Pull-Up (Bodyweight)1 Set
2 Sets
12 Reps
10 Reps
@10
@9
5
Barbell Row1 Set
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@10
@10
@10
6
Bicep Curl (Barbell)1 Set
15 Reps
@10
7
Bicep Curl (EZ Bar)1 Set
15 Reps
@10
8
Bicep Curl (Dumbbell)1 Set
10 Reps
@10
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9.5
@9.5
@10
2
Safety Bar Squat2 Sets
1 Set
8 Reps
4 Reps
@9.5
@10
3
Zercher Squat (Barbell)3 Sets
6 Reps
@8.5
4
Reverse Lunge (Barbell)4 Sets
10 Reps
@7.5
5
Step-Up (Weighted)3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)3 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
3 Reps
@9
@9.5
@10
@10
2
Trap Bar Deadlift1 Set
1 Set
1 Set
10 Reps
6 Reps
2 Reps
@9.5
@9.5
@10
3
Clean Pull1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
@8
@9.5
@9.5
@10
4
Farmer's Walk (Weighted)2 Sets
1 Reps
@10
5
Suitcase Carry1 Set
2 Reps
@10
Day 4
1
Floor Press (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
3 Reps
@9
@9.5
@10
@10
2
Floor Press (Dumbbell)3 Sets
10 Reps
@10
3
Overhead Press (Barbell)1 Set
2 Sets
10 Reps
6 Reps
@9.5
@10
4
Chin-Up (Bodyweight)3 Sets
12 Reps
@9.5
5
Bent Over Row (Dumbbell)3 Sets
10 Reps
@7
6
Bicep Curl (EZ Bar)1 Set
15 Reps
@10
7
Bicep Curl (Barbell)1 Set
15 Reps
@10
8
Bicep Curl (Dumbbell)1 Set
10 Reps
@10
Day 5
1
Safety Bar Squat1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
3 Reps
@9
@9
@9
@10
2
Squat (Low Bar)1 Set
2 Sets
10 Reps
8 Reps
@9.5
@10
3
Overhead Squat1 Set
1 Set
8 Reps
10 Reps
@10
@10
4
Front Squat (Barbell)1 Set
1 Set
6 Reps
8 Reps
@9
@10
5
Reverse Lunge (Dumbbell)2 Sets
20 Reps
@8
6
Walking Lunge1 Set
1 Set
24 Reps
36 Reps
@8
@10
7
Step-Up (Weighted)2 Sets
10 Reps
@8.5
Day 6
1
Power Snatch1 Set
1 Set
2 Sets
8 Reps
5 Reps
1 Reps
@9
@9
@9.5
2
Power Clean1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
@8
@8
@10
3
Clean and Press4 Sets
6 Reps
@7.5
4
Snatch (Dumbbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@9
@10
5
Snatch (Kettlebell)1 Set
8 Reps
@8
6
Kettlebell Clean & Press1 Set
2 Reps
@9.5
7
Farmer's Walk (Weighted)2 Sets
1 Reps
@9.5
8
Suitcase Carry1 Set
2+ Reps
@10