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The Swedish Stallion Program 🇸🇪 (Volume Block)

by Peter C.

Program Description

The program overall is made to build size strength and power in that order. It should useful for a host athletic endeavours. Phase 1 of 3. Build some size!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 13, 2025 02:57
  • Last Edited
    Feb 14, 2025 02:49
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ON THE BOOSTCAMP APP FOR FREE
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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
Deficit Deadlift (Barbell)
2
8 reps
70%
2A
Walking Lunge
3
10 reps
RPE 6
2B
Side Bend (Barbell)
3
10 reps
RPE 6
3A
Bench Press (Dumbbell)
3
12 reps
RPE 6
3B
Dumbbell Row
3
12 reps
RPE 6
4A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 6
4B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
72%
2A
Walking Lunge
3
10 reps
RPE 6.5
2B
Side Bend (Barbell)
3
10 reps
RPE 6.5
3A
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
3B
Dumbbell Row
4
12 reps
RPE 6.5
4A
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 6
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
8 reps
74%
2A
Walking Lunge
4
10 reps
RPE 7
2B
Side Bend (Barbell)
4
10 reps
RPE 7
3A
Bench Press (Dumbbell)
4
12 reps
RPE 7
3B
Dumbbell Row
4
12 reps
RPE 7
4A
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 7
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
4
8 reps
8 reps
78%
75%
2A
Walking Lunge
4
10 reps
RPE 8
2B
Side Bend (Barbell)
4
10 reps
RPE 8
3A
Bench Press (Dumbbell)
4
12 reps
RPE 8
3B
Dumbbell Row
4
12 reps
RPE 8
4A
Single Arm Overhead Tricep Extension
4
10-15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
2
8 reps
65%
2A
Walking Lunge
3
10 reps
RPE 6
2B
Side Bend (Barbell)
3
10 reps
RPE 6
3A
Bench Press (Dumbbell)
2
10 reps
RPE 6
3B
Dumbbell Row
2
10 reps
RPE 6
4A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 6
4B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
75%
2
Belt Squat
3
12 reps
RPE 6.5
3A
Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3B
Dumbbell Row
3
10 reps
RPE 6.5
4
Modified Dragon Fly
3
6-10 reps
RPE 6.5
5A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
6 reps
77%
2
Belt Squat
3
12 reps
RPE 7.5
3A
Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3B
Dumbbell Row
4
10 reps
RPE 7.5
4
Modified Dragon Fly
3
6-10 reps
RPE 7.5
5A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
6 reps
80%
2
Belt Squat
4
12 reps
RPE 8
3A
Bench Press (Dumbbell)
4
10 reps
RPE 8
3B
Dumbbell Row
4
10 reps
RPE 8
4
Modified Dragon Fly
3
6-10 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 7.5
5B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
5
6 reps
6 reps
83%
80%
2
Belt Squat
4
12 reps
RPE 8.5
3A
Bench Press (Dumbbell)
5
10 reps
RPE 9
3B
Dumbbell Row
5
10 reps
RPE 9
4
Modified Dragon Fly
4
6-10 reps
RPE 9
5A
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8.5
5B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
2
6 reps
72%
2
Belt Squat
3
12 reps
RPE 6
3A
Bench Press (Dumbbell)
3
10 reps
RPE 6
3B
Dumbbell Row
3
10 reps
RPE 6
4
Modified Dragon Fly
3
6-10 reps
RPE 6
5A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 6
5B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
4
2 reps
80%
1B
Overhead Squat
4
2 reps
80%
2
Hang Power Clean
4
5 reps
75%
3
Overhead Press (Barbell)
3
8 reps
67%
4
Pull-Up (Weighted)
3
8 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
4
2 reps
82%
1B
Overhead Squat
4
2 reps
82%
2
Hang Power Clean
4
5 reps
77%
3
Overhead Press (Barbell)
4
8 reps
70%
4
Pull-Up (Weighted)
3
8 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6.5
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
4
2 reps
84%
1B
Overhead Squat
4
2 reps
84%
2
Hang Power Clean
4
5 reps
78%
3
Overhead Press (Barbell)
4
8 reps
73%
4
Pull-Up (Weighted)
4
8 reps
RPE 7
5A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
4
2 reps
88%
1B
Overhead Squat
4
2 reps
88%
2
Hang Power Clean
4
5 reps
80%
3
Overhead Press (Barbell)
4
8 reps
75%
4
Pull-Up (Weighted)
5
8 reps
RPE 8.5
5A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
3
2 reps
80%
1B
Overhead Squat
3
2 reps
80%
2
Hang Power Clean
3
3 reps
75%
3
Overhead Press (Barbell)
2
6 reps
67%
4
Pull-Up (Weighted)
3
6 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Barbell)
4
1 reps
75%
1B
Hang Snatch
4
1 reps
75%
2A
Power Clean
4
1 reps
78%
2B
Hang Clean
4
3 reps
78%
3
Overhead Press (Barbell)
3
6 reps
74%
4
Pull-Up (Weighted)
3
6 reps
RPE 7
5A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 6.5
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Barbell)
4
1 reps
77%
1B
Hang Snatch
4
1 reps
77%
2A
Power Clean
4
1 reps
80%
2B
Hang Clean
4
3 reps
80%
3
Overhead Press (Barbell)
4
6 reps
76%
4
Pull-Up (Weighted)
4
6 reps
RPE 8
5A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Barbell)
4
1 reps
80%
1B
Hang Snatch
4
1 reps
80%
2A
Power Clean
4
1 reps
82%
2B
Hang Clean
4
3 reps
82%
3
Overhead Press (Barbell)
4
6 reps
78%
4
Pull-Up (Weighted)
4
6 reps
RPE 8.5
5A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Barbell)
4
1 reps
82%
1B
Hang Snatch
4
1 reps
82%
2A
Power Clean
4
1 reps
84%
2B
Hang Clean
4
3 reps
84%
3
Overhead Press (Barbell)
5
6 reps
80%
4
Pull-Up (Weighted)
5
6 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Barbell)
2
1 reps
65%
1B
Hang Snatch
2
1 reps
65%
2A
Power Clean
3
1 reps
70%
2B
Hang Clean
3
3 reps
70%
3
Overhead Press (Barbell)
3
6 reps
70%
4
Pull-Up (Weighted)
2
6 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
65%
2
Stiff Leg Deadlift
3
8 reps
68%
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 6
3B
Heel Raised Tempo Squat
3
8-12 reps
RPE 6
4A
Back Extension
3
10-15 reps
RPE 6
4B
Sit Up
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
67%
2
Stiff Leg Deadlift
3
8 reps
70%
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 6.5
3B
Heel Raised Tempo Squat
3
8-12 reps
RPE 6.5
4A
Back Extension
4
10-15 reps
RPE 6.5
4B
Sit Up
4
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Stiff Leg Deadlift
4
8 reps
73%
3A
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 7
3B
Heel Raised Tempo Squat
3
8-12 reps
RPE 7
4A
Back Extension
4
10-15 reps
RPE 7
4B
Sit Up
4
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
10 reps
10 reps
73%
70%
2
Stiff Leg Deadlift
4
8 reps
75%
3A
Seated Shoulder Press (Dumbbell)
4
10-15 reps
RPE 8
3B
Heel Raised Tempo Squat
4
8-12 reps
RPE 8
4A
Back Extension
4
10-15 reps
RPE 8
4B
Sit Up
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
65%
2
Stiff Leg Deadlift
2
6 reps
68%
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 6
3B
Heel Raised Tempo Squat
3
8-12 reps
RPE 6
4A
Back Extension
2
10-15 reps
RPE 6
4B
Sit Up
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
70%
2
Stiff Leg Deadlift
3
6 reps
73%
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6.5
3B
Heel Raised Tempo Squat
3
6-10 reps
RPE 6.5
4A
Back Extension
3
10-15 reps
RPE 6.5
4B
Sit Up
3
10-15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
73%
2
Stiff Leg Deadlift
3
6 reps
76%
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7.5
3B
Heel Raised Tempo Squat
4
6-10 reps
RPE 7.5
4A
Back Extension
3
10-15 reps
RPE 7.5
4B
Sit Up
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
8 reps
75%
2
Stiff Leg Deadlift
4
6 reps
78%
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8
3B
Heel Raised Tempo Squat
4
6-10 reps
RPE 8
4A
Back Extension
4
10-15 reps
RPE 8
4B
Sit Up
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5
8 reps
8 reps
77%
75%
2
Stiff Leg Deadlift
4
6 reps
80%
3A
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8.5
3B
Heel Raised Tempo Squat
5
6-10 reps
RPE 8.5
4A
Back Extension
4
10-15 reps
RPE 8.5
4B
Sit Up
4
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
70%
2
Stiff Leg Deadlift
3
5 reps
73%
3A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 6
3B
Heel Raised Tempo Squat
2
6-10 reps
RPE 6
4A
Back Extension
3
10-15 reps
RPE 6
4B
Sit Up
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 6
1B
Hang Snatch
4
2 reps
RPE 6
2
Split Jerk
4
4 reps
72%
3
Bench Press (Close Grip)
3
10 reps
63%
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
5A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
5B
Side Plank
3
0.2 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 6.5
1B
Hang Snatch
4
2 reps
RPE 6.5
2
Split Jerk
4
4 reps
74%
3
Bench Press (Close Grip)
4
10 reps
65%
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 6.5
4B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6.5
5B
Side Plank
3
0.2 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 7.5
1B
Hang Snatch
4
2 reps
RPE 7.5
2
Split Jerk
4
4 reps
80%
3
Bench Press (Close Grip)
5
10 reps
68%
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7
5A
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 7
5B
Side Plank
4
0.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 8.5
1B
Hang Snatch
4
2 reps
RPE 8.5
2
Split Jerk
4
4 reps
84%
3
Bench Press (Close Grip)
1
5
10 reps
10 reps
72%
68%
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 8
5B
Side Plank
4
0.2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
3
1 reps
RPE 6
1B
Hang Snatch
3
2 reps
RPE 6
2
Split Jerk
2
3 reps
72%
3
Bench Press (Close Grip)
3
8 reps
63%
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
5A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
5B
Side Plank
3
0.2 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 6
1B
Hang Snatch
4
1 reps
RPE 6
2A
Power Clean
4
1 reps
RPE 6.5
2B
Power Jerk
4
3 reps
RPE 6.5
3
Bench Press (Close Grip)
3
8 reps
68%
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6.5
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6.5
5B
Side Plank
3
0.2 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 7
1B
Hang Snatch
4
1 reps
RPE 7
2A
Power Clean
4
1 reps
RPE 7
2B
Power Jerk
4
3 reps
RPE 7
3
Bench Press (Close Grip)
5
8 reps
70%
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
5B
Side Plank
3
0.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 8
1B
Hang Snatch
4
1 reps
RPE 8
2A
Power Clean
4
1 reps
RPE 8
2B
Power Jerk
4
3 reps
RPE 8
3
Bench Press (Close Grip)
6
8 reps
73%
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 8
5B
Side Plank
3
0.2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
4
1 reps
RPE 8
1B
Hang Snatch
4
1 reps
RPE 8
2A
Power Clean
4
1 reps
RPE 8
2B
Power Jerk
4
3 reps
RPE 8
3
Bench Press (Close Grip)
1
5
8 reps
8 reps
77%
73%
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 9
5B
Side Plank
4
0.2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Snatch
3
1 reps
RPE 6
1B
Hang Snatch
3
1 reps
RPE 6
2A
Power Clean
3
1 reps
RPE 6
2B
Power Jerk
3
3 reps
RPE 6
3
Bench Press (Close Grip)
3
6 reps
68%
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 6
5A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6
5B
Side Plank
3
0.2 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
80%
2
Front Squat (Barbell)
3
10 reps
64%
3A
Seated Row (Cable)
3
12-20 reps
RPE 6
3B
Bicep Curl (Cable)
3
15-20 reps
RPE 6
4A
Hip Thrust (Barbell)
3
10-15 reps
RPE 6
4B
Hanging Knee Raise
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
82%
2
Front Squat (Barbell)
3
10 reps
65%
3A
Seated Row (Cable)
4
12-20 reps
RPE 6.5
3B
Bicep Curl (Cable)
4
15-20 reps
RPE 6.5
4A
Hip Thrust (Barbell)
3
10-15 reps
RPE 6.5
4B
Hanging Knee Raise
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
86%
2
Front Squat (Barbell)
4
10 reps
68%
3A
Seated Row (Cable)
4
12-20 reps
RPE 7
3B
Bicep Curl (Cable)
4
15-20 reps
RPE 7
4A
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
4B
Hanging Knee Raise
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
88%
2
Front Squat (Barbell)
4
10 reps
70%
3A
Seated Row (Cable)
5
12-20 reps
RPE 8
3B
Bicep Curl (Cable)
5
15-20 reps
RPE 8
4A
Hip Thrust (Barbell)
4
10-15 reps
RPE 8
4B
Hanging Knee Raise
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
80%
2
Front Squat (Barbell)
3
10 reps
64%
3A
Seated Row (Cable)
3
12-20 reps
RPE 6
3B
Bicep Curl (Cable)
3
15-20 reps
RPE 6
4A
Hip Thrust (Barbell)
3
10-15 reps
RPE 6
4B
Hanging Knee Raise
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
83%
2
Front Squat (Barbell)
3
8 reps
68%
3A
Seated Row (Cable)
1
2
10-18 reps
10-15 reps
RPE 6.5
RPE 6.5
3B
Bicep Curl (Cable)
3
10-15 reps
RPE 6.5
4A
Hip Thrust (Barbell)
3
8-12 reps
RPE 6.5
4B
Hanging Knee Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
85%
2
Front Squat (Barbell)
3
8 reps
70%
3A
Seated Row (Cable)
1
2
10-18 reps
10-15 reps
RPE 7.5
RPE 7.5
3B
Bicep Curl (Cable)
3
10-15 reps
RPE 7.5
4A
Hip Thrust (Barbell)
4
8-12 reps
RPE 7.5
4B
Hanging Knee Raise
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
87%
2
Front Squat (Barbell)
4
8 reps
72%
3A
Seated Row (Cable)
1
3
10-18 reps
10-15 reps
RPE 8
RPE 8
3B
Bicep Curl (Cable)
4
10-15 reps
RPE 8
4A
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
4B
Hanging Knee Raise
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
90%
2
Front Squat (Barbell)
5
8 reps
75%
3A
Seated Row (Cable)
1
4
10-18 reps
10-15 reps
RPE 9
RPE 9
3B
Bicep Curl (Cable)
5
10-15 reps
RPE 9
4A
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
4B
Hanging Knee Raise
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
75%
2
Front Squat (Barbell)
2
6 reps
60%
3A
Seated Row (Cable)
1
1
10-18 reps
10-15 reps
RPE 6
RPE 6
3B
Bicep Curl (Cable)
2
10-15 reps
RPE 6
4A
Hip Thrust (Barbell)
2
8-12 reps
RPE 6
4B
Hanging Knee Raise
2
10 reps
RPE 6
Week 1
1 / 10 Weeks
Day 2
1A
Hang Snatch
4 Sets
2 Reps
80%
1B
Overhead Squat
4 Sets
2 Reps
80%
2
Hang Power Clean
4 Sets
5 Reps
75%
3
Overhead Press (Barbell)
3 Sets
8 Reps
67%
4
Pull-Up (Weighted)
3 Sets
8 Reps
@6
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@6
Day 1
1
Deficit Deadlift (Barbell)
2 Sets
8 Reps
70%
2A
Walking Lunge
3 Sets
10 Reps
@6
2B
Side Bend (Barbell)
3 Sets
10 Reps
@6
3A
Bench Press (Dumbbell)
3 Sets
12 Reps
@6
3B
Dumbbell Row
3 Sets
12 Reps
@6
4A
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@6
4B
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@6
Day 3
1
High Bar Squat (Barbell)
2 Sets
10 Reps
65%
2
Stiff Leg Deadlift
3 Sets
8 Reps
68%
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@6
3B
Heel Raised Tempo Squat
3 Sets
8-12 Reps
@6
4A
Back Extension
3 Sets
10-15 Reps
@6
4B
Sit Up
3 Sets
10-15 Reps
@6
Day 4
1A
Power Snatch
4 Sets
1 Reps
@6
1B
Hang Snatch
4 Sets
2 Reps
@6
2
Split Jerk
4 Sets
4 Reps
72%
3
Bench Press (Close Grip)
3 Sets
10 Reps
63%
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@6
5A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@6
5B
Side Plank
3 Sets
0.2 mins
@6
Day 5
1
Power Clean
5 Sets
3 Reps
80%
2
Front Squat (Barbell)
3 Sets
10 Reps
64%
3A
Seated Row (Cable)
3 Sets
12-20 Reps
@6
3B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@6
4A
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@6
4B
Hanging Knee Raise
3 Sets
8 Reps
@6