Green Arrow Quiver workout header featuring Oliver Queen returning to the streets as Green Arrow
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🏹 Green Arrow: Quiver Workout

By Martin Gallagher / August 29, 2026

You’ve done this before. Now it’s time to find your way back. Inspired by Oliver Queen’s return, Quiver is a seven-week rebuilding programme designed to restore strength, conditioning and athletic confidence without rushing the comeback.

Table of Contents

📖 Introduction

Oliver Queen has returned. But coming back doesn’t mean simply picking up where you left off. Time away changes things, old strengths fade and the road back requires patience, discipline and a willingness to rebuild.

Quiver is designed around that same idea. Over seven weeks, the emphasis shifts towards compound strength, athletic movement and conditioning, restoring the capabilities you once had while building towards something stronger. You’ve done this before. Now it’s time to find your way back.

📋 About the Workout

Quiver is the comeback programme. Built for trainees who have trained before but lost some strength, fitness or consistency, it shifts the emphasis towards heavier compound lifting, rebuilding work capacity and restoring athletic confidence.

Compared with Year One, there is less teaching and more doing. Barbells, dumbbells, pull-ups, kettlebells and carries take centre stage, with short conditioning finishers keeping the programme athletic rather than purely strength-based.

⚙️🛠️ Breakdown

You’ll train four days each week, with three strength sessions and one lighter day for conditioning, mobility or martial arts work. Two days are reserved for complete rest.

The programme combines compound lifts, explosive movements, bodyweight work, loaded carries, core training and short conditioning finishers. The aim is simple: rebuild strength without losing speed, movement or fitness.

Click on links below for full breakdown.

Quiver is designed to restore and develop capabilities that have slipped during time away from consistent training. Its heavier strength work and increased athletic demands are intended to improve:

  • Strength through progressively loaded compound movements.
  • Power through jumps, kettlebell work and explosive pressing.
  • Work capacity by combining resistance training with short conditioning efforts.
  • Grip and carrying strength through loaded carries, hangs and pulling exercises.
  • Core stability through carries, rotational work and controlled trunk training.
  • General athleticism by training strength, power and conditioning together.

You’ll need access to barbells, dumbbells, kettlebells, a bench, pull-up bar, cable machine and plyometric box. Conditioning can be performed with a rowing machine, Assault Bike or skipping rope.

Most movements can be substituted where equipment is unavailable.

Quiver allows you to work heavier, but don’t make the mistake of immediately chasing old numbers. Choose loads that make the final repetitions challenging while still leaving around 1–2 technically sound repetitions in reserve.

For the major compound lifts, increase the load gradually as strength returns. Explosive exercises should remain fast and crisp rather than becoming slow strength efforts.

Suggested effort: RPE 7–8/10.
 Challenging, controlled and always inside your Anchor Point.

I’d use RIR alongside RPE exactly as above. For readers who don’t know RPE, “2–3 good reps left” is immediately understandable; experienced trainees still get the useful RPE 6–7 / 7–8 prescription.

Unless stated otherwise:

  • Strength: 3–4 × 5–8
  • Power: 3 × 3–6
  • Bodyweight: 3 sets to technical failure or prescribed reps
  • Carries: 3 rounds
  • Core: 3 sets
  • Conditioning: 5–10 minutes

Allow around 90–120 seconds between compound lifts and 60–90 seconds for assistance work. Conditioning rest is taken as required.

Precision before progression still applies. Returning strength can make it tempting to chase old numbers too quickly, but the standard remains the same: every repetition should be deliberate and technically sound.

If form begins to deteriorate, reduce the load, lower the reps or extend the rest period, then continue.

Rebuild the standard first. The numbers will follow.

💪 The Circuits

Oliver Queen returning to the streets as Green Arrow in his battered and ragged costume

Work through Quiver week by week, completing the sessions in order and following the prescribed training and recovery days. Each stage builds on the last, gradually increasing the challenge as you rebuild your strength and conditioning. Use the week links to navigate between sections and pick up where you left off.

Take it one session at a time and let your current ability set the pace, rather than chasing old numbers. Good luck. Time to find your aim again. 🏹

🗓️ Week 1

Day 1

  1. Barbell Back Squat: 6 x reps.
  2. Dumbbell Bench Press: 8 x reps.
  3. Pull-Ups (Assisted if required): 6 x reps.
  4. Romanian Deadlift: 8 x reps.
  5. Farmer Carry: 40 x metres.
  6. Hanging Leg Raises: 10 x reps.
  7. Rowing Machine: 6 x minutes.
Year One workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. DB Reverse Lunge: 8 x reps each leg.
  2. Dumbbell Shoulder Press: 8 x reps.
  3. Assisted Pull-Ups (or Lat Pulldown): 6 x reps.
  4. Kettlebell Swing: 12 x reps.
  5. Dead Hang: 20 x seconds.
  6. Hollow Rocks: 12 x reps.
  7. Rowing Machine: 5 x minutes.
Year One workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 25 x minutes.
  • Yoga: 30 x minutes.
  • Mobility: 30 x minutes.
  • Martial Arts Practice: 30 x minutes.
Year One workout circuit exercise demonstration

Day 5

  1. Conventional Deadlift: 5 x reps.
  2. Incline Dumbbell Bench Press: 8 x reps.
  3. Single-Arm Dumbbell Row: 8 x reps each arm.
  4. Front Rack Carry: 40 x metres.
  5. Pallof Press: 10 x reps each side.
  6. Box Jumps: 5 x reps.
  7. Assault Bike: 6 x minutes.
Quiver workout circuit exercise demonstration

Day 6

Rest

Day 7

Rest

🗓️ Week 2

Day 1

  1. Front Squat: 6 x reps.
  2. Incline Dumbbell Bench Press: 8 x reps.
  3. Pull-Ups (Assisted if required): 6 x reps.
  4. Romanian Deadlift: 8 x reps.
  5. Front Rack Carry: 45 x metres.
  6. Hollow Rocks: 14 x reps.
  7. SkiErg or Rowing Machine: 7 x minutes.
Quiver workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. DB Walking Lunges: 8 x reps each leg.
  2. Standing Dumbbell Shoulder Press: 8 x reps.
  3. Seated Cable Row or T-Bar Rows: 8 x reps.
  4. American Kettlebell Swings: 18 x reps.
  5. KB Turkish Get-Up: 3 x reps each side.
  6. Dead Hang: 35 x seconds.
  7. Jump Rope: 7 x minutes.
Quiver workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 30–35 x minutes.
  • Mobility: 30–35 x minutes.
  • Yoga: 30–35 x minutes.
  • Martial Arts Practice: 30–35 x minutes.
Year One workout circuit exercise demonstration

Day 5

  1. Trap Bar Deadlift (or Conventional Deadlift): 6 x reps.
  2. Push-Ups: 12 x reps.
  3. Single-Arm Dumbbell Row: 8 x reps each arm.
  4. Suitcase Carry: 40 x metres each side.
  5. KB Drag Throughs: 10 x reps each side.
  6. Box Jumps: 6 x reps.
  7. Assault Bike: 7 x minutes.
Quiver workout circuit exercise demonstration

Day 6

Rest

Day 7

Rest

🗓️ Week 3

Day 1

  1. Barbell Back Squat: 6 x reps.
  2. Barbell Bench Press: 6 x reps.
  3. Weighted Pull-Ups (or Pull-Ups): 6 x reps.
  4. Barbell Romanian Deadlift: 8 x reps.
  5. Farmer Carry: 50 x metres.
  6. V-Ups: 12 x reps.
  7. Assault Bike: 8 x minutes.
Quiver workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. DB Bulgarian Split Squat: 8 x reps each leg.
  2. Standing Barbell Push Press: 6 x reps.
  3. Bent-Over Barbell Row: 8 x reps.
  4. Single-Arm Kettlebell Snatch: 6 x reps each arm.
  5. Turkish Get-Up: 3 x reps each side.
  6. Dead Hang: 40 x seconds.
  7. Rowing Machine: 8 x minutes.
Quiver workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 25 x minutes.
  • Yoga: 30 x minutes.
  • Mobility: 30 x minutes.
  • Martial Arts Practice: 30 x minutes.
Year One workout circuit exercise demonstration

Day 5

  1. Conventional Deadlift: 5 x reps.
  2. Incline Dumbbell Bench Press: 8 x reps.
  3. Chest-Supported Dumbbell Row: 8 x reps.
  4. Front Rack Carry: 50 x metres.
  5. Cable Wood Chop or DB Wood Chop: 10 x reps each side.
  6. Broad Jumps: 5 x reps
  7. Jump Rope: 8 x minutes.
Quiver workout circuit exercise demonstration

Day 6

Rest

Day 7

Rest

🗓️ Week 4

Day 1

  1. Front Squat: 7 x reps
  2. Dumbbell Bench Press: 8 x reps.
  3. Weighted Pull-Ups (or Pull-Ups): 6 x reps.
  4. Barbell Romanian Deadlift: 8 x reps.
  5. Waiters Carry: 25 x metres (both arms).
  6. Hanging Windshield Wipers (or Hanging Leg Raises): 10 x reps.
  7. SkiErg: 8 x minutes.
Quiver workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. DB Bulgarian Split Squat: 8 x reps each leg.
  2. Standing Barbell Push Press: 6 x reps.
  3. Pendlay Row: 8 x reps.
  4. Kettlebell Clean & Press: 6 x reps each arm.
  5. Turkish Get-Up: 3 x reps each side.
  6. Dead Hang: 45 x seconds.
  7. Jump Rope: 8 x minutes.
Quiver workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 25 x minutes.
  • Yoga: 30 x minutes.
  • Mobility: 30 x minutes.
  • Martial Arts Practice: 30 x minutes.
Year One workout circuit exercise demonstration

Day 5

  1. Trap Bar Deadlift (or Conventional Deadlift): 6 x reps.
  2. Triceps Dips (or Parallel Bar Dips): 8 x reps.
  3. Single-Arm Dumbbell Row: 10 x reps each arm.
  4. Suitcase Carry: 50 x metres each side.
  5. Pallof Press: 12 x reps each side.
  6. Box Jumps: 6 x reps.
  7. Rowing Machine: 8 x minutes.
Quiver workout circuit exercise demonstration

Day 6

Rest

Day 7

Rest

🗓️ Week 5

Day 1

  1. Barbell Back Squat: 7 x reps.
  2. Barbell Bench Press: 7 x reps.
  3. Weighted Pull-Ups (or Pull-Ups): 6 x reps.
  4. Romanian Deadlift: 8 x reps.
  5. Farmer Carry: 60 x metres.
  6. Hanging Leg Raises: 12 x reps.
  7. Assault Bike: 9 x minutes.
Quiver workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. Barbell Push Press: 6 x reps.
  2. Single-Arm Kettlebell Snatch: 6 x reps each arm.
  3. Pendlay Row: 8 x reps.
  4. Walking Lunges: 10 x reps each leg.
  5. Turkish Get-Up: 4 x reps each side.
  6. Broad Jumps: 6 x reps.
  7. Rowing Machine: 9 x minutes.
Quiver workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 25 x minutes.
  • Yoga: 30 x minutes.
  • Mobility: 30 x minutes.
  • Martial Arts Practice: 30 x minutes.
Year One workout circuit exercise demonstration

Day 5

  1. Conventional Deadlift: 5 x reps.
  2. Triceps Dips: 8 x reps.
  3. Chest-Supported Dumbbell Row: 10 x reps.
  4. Front Rack Carry: 60 x metres.
  5. Cable Wood Chop or DB Wood Chop: 10 x reps each side.
  6. Box Jumps: 6 x reps.
  7. Jump Rope: 9 x minutes.
Quiver workout circuit exercise demonstration

Day 6

Rest

Day 7

Rest

🗓️ Week 6

Day 1

  1. Front Squat: 8 x reps.
  2. Incline Barbell Bench Press: 8 x reps.
  3. Weighted Pull-Ups (or Pull-Ups): 6 x reps.
  4. Stiff-Leg Deadlift: 8 x reps.
  5. Farmer Carry: 60 x metres.
  6. Toes-to-Bar (or Lying Leg Raises): 10 x reps.
  7. SkiErg: 10 x minutes.
Quiver workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. Dumbbell Push Press: 8 x reps.
  2. Double Kettlebell Clean: 6 x reps.
  3. Bent-Over Barbell Row: 8 x reps.
  4. DB Bulgarian Split Squat: 8 x reps each leg.
  5. Turkish Get-Up: 4 x reps each side.
  6. Broad Jumps: 6 x reps.
  7. Assault Bike: 10 x minutes.
Quiver workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 40 x minutes.
  • Mobility: 40 x minutes.
  • Yoga: 40 x minutes.
  • Martial Arts Practice: 40 x minutes.
Year One workout circuit exercise demonstration

Day 5

  1. Trap Bar Deadlift (or Conventional Deadlift): 6 x reps.
  2. Weighted Push-Ups: 10 x reps.
  3. Seal Rows: 10 x reps each arm.
  4. Double KB OH Carry: 40 x metres.
  5. Russian Twist: 20 x reps total.
  6. Box Jumps: 8 x reps.
  7. Rowing Machine: 10 x minutes.
Quiver workout circuit exercise demonstration

Day 6

Rest

Day 7

Rest

🗓️ Week 7

Day 1

  1. Barbell Back Squat: 8 x reps.
  2. Barbell Bench Press: 8 x reps.
  3. Weighted Pull-Ups (or Pull-Ups): 6 x reps.
  4. Romanian Deadlift: 8 x reps.
  5. KB OH Carry: 60 x metres.
  6. Toes-to-Bar (or Hanging Leg Raises): 12 x reps.
  7. Assault Bike: 10 x minutes.
Quiver workout circuit exercise demonstration

Day 2

Rest

Day 3

  1. Standing Barbell Push Press: 8 x reps.
  2. Pendlay Row: 8 x reps.
  3. Bulgarian Split Squat: 8 x reps each leg.
  4. Turkish Get-Up: 4 x reps each side.
  5. Broad Jumps: 8 x reps.
  6. Dead Hang: 60 x seconds.
  7. Rowing Machine: 10 x minutes.
Quiver workout circuit exercise demonstration

Day 4

Light Training

Choose one:

  • Easy Run: 40 x minutes.
  • Mobility: 40 x minutes.
  • Yoga: 40 x minutes.
  • Martial Arts Practice: 40 x minutes.
Year One workout circuit exercise demonstration

Day 5

Complete 3–5 rounds with perfect technique:

  1. Back Squat: 8 x reps.
  2. Pull-Ups: 6 x reps.
  3. Military Press: 8 x reps.
  4. Kettlebell Swings: 15 x reps.
  5. Racked Carry: 40 x metres.
  6. Man Makers: 3 x reps each side.
  7. Box Jumps: 8 x reps.
Quiver workout circuit exercise demonstration

Finish with:

  • Jump Rope or Assault Bike: 10 x minutes

Day 6

Rest

Day 7

Rest

Remember to cool down, stretch and drink water!

🎯 Workout Complete

Oliver Queen smiling on a rooftop in bright sunlight after returning as Green Arrow

Quiver is a story of restoration. Not starting from nothing, but recovering what was lost and discovering how much of the old fighter still remains.

Return to Anchor Point – Green Arrow workout

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