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BoostcampPNG

1000 lbs Club

by Richard Brimmer
5 athletes joined

Program Description

To hit 1000lbs!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 15, 2024 05:32
  • Last Edited
    Feb 12, 2025 11:20
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
60%
3
Romanian Deadlift (Barbell)
4
8 reps
80%
4
Leg Press (45 Degrees)
1
10+ reps
100%
5
Seated Calf Raise
1
10+ reps
100%
6
Standing Calf Raise
1
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Dip (Weighted)
5
5-10 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
World's Greatest Stretch
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Deadlift (Deficit)
4
6 reps
70%
3
Bent Over Row (Barbell)
4
8 reps
60%
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Plank
5
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Squat (Barbell)
8
2 reps
60%
3
Deadlift (Barbell)
6
1 reps
60%
4
Box Jump
4
10 reps
RPE 7
5
Med Ball Slam
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
-
2
World's Greatest Stretch
1 Set
10 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8