The Boring Walrus 9 week challange

Strength and Muscle

9 weeks / 4 days per week

Two of my favourites combined. Very much a work in progress.

Reviews

0 reviews

Week 1

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 2

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 3

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 4

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 5

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 6

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 7

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 8

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 9

Day 1

Timed Assult bike

Assistance
1 x undefined reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Timed Assult bike

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

One Arm American Kettlebell Swing (Weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 3

Timed Assult bike

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental
5 x 10 reps

Dip (Weighted vest)

Assistance
5 x undefined reps

Inverted Row (Weighted vest)

Assistance
5 x undefined reps

Farmers walk (weighted vest)

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Timed Assult bike

Assistance
1 x undefined reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 10 reps

Chin-up neutral grip (Weighted vest)

Assistance
5 x undefined reps

Push-up (Weighted vest)

Assistance
5 x undefined reps

Macebell swings

Assistance
5 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

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