Boostcamp Hybrid Athlete Program
45 athletes joined
Designed by Bryan Boorstein, this is a hybrid program for bodybuilding and cardio training to make you an elite hybrid athlete.
0PROGRAM DESCRIPTION
Introducing the Boostcamp Hybrid Athlete Program, designed by elite hybrid athlete Bryan Boorstein. This 11-week program combines weight training with cardio to help you build muscle, strength, and endurance like never before. Tailored for lifters looking to achieve peak athleticism, this program is perfect for those balancing muscle-building goals with improving cardiovascular fitness.
11-week program consisting of:
5 week build
1 week deload/reset
5 week build
3x/week lifting:
Day 1 = Torso (chest/back/shoulders)
Day 2 = Lower Body + Arms
Day 3 = Torso (chest/back/shoulders)
4x/week Cardio:
2x “Zone 2” cardio,
1x threshold intervals
1x VO2 max intervals
+ Optional Abs/Core session on the second of the “zone 2” days (Thursday)
Sample Week:
Monday: Torso (chest/back/delts) + VO2 max training
Tuesday: Zone 2 cardio (low-intensity endurance)
Wednesday: Lower body + arms
Thursday: Zone 2 cardio + abs (optional)
Friday: Torso (chest/back/delts)
Saturday: Threshold intervals (high-intensity cardio)
Sunday: Rest or mobility
What to Expect:
Exercise Progressions: Each training session comes with detailed progression notes to help you continuously improve.
Video Demos: All exercises include video demonstrations to ensure proper form and technique.
Repeatability: This program can be repeated indefinitely for consistent gains in muscle, strength, and cardiovascular endurance.
Warm-up sets generally as follows:
50% of working weight x 6-10 Reps
75% of working weight x 3-5 Reps
May need an additional warmup at 85-90% x 1-2 Reps for lower body compounds
Single-joint movements may only need 1 warm-up set at 60-75% of working weight
Whether you're an athlete looking to build muscle, strength and endurance or simply someone seeking to elevate your training, the Boostcamp Hybrid Athlete Program offers a balanced, science-backed approach to help you reach your fitness goals.
Sign up today and take the first step toward becoming a stronger, more resilient athlete!
PROGRAM OVERVIEW
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length11 weeks
- Days Per Week6 days
- Time Per Workout60 minutes
START THE PROGRAM
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ON THE BOOSTCAMP APP
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
5A
Y Raise
2
8-10 reps
RPE 8-9
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 7-8
6
VO2 Max Intervals
4
3 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
5A
Y Raise
2
8-10 reps
RPE 9-10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 9
6
VO2 Max Intervals
5
3 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
5
3-4 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
4 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
1
1
6-10 reps
6-10 reps
3-5 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
4 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 8
3
T-Bar Row
1
6-10 reps
RPE 8-9
4
Pec Deck (Machine)
2
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
5
8-10 reps
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
5A
Y Raise
2
8-10 reps
RPE 8-9
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 7-8
6
VO2 Max Intervals
3
5 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
5A
Y Raise
2
8-10 reps
RPE 9-10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 9
6
VO2 Max Intervals
3
6 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
5 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
6 mins
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
1
1
6-10 reps
6-10 reps
3-5 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
1
4-8 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
2
4-6 reps
RPE 6
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 6
4A
Leg Extension
2
8-12 reps
RPE 8
4B
Sissy Squat
2
6-10 reps
RPE 6-7
5A
Face Away Cable Curl
3
8-12 reps
RPE 8
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
2
4-6 reps
RPE 7
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 7
4A
Leg Extension
2
8-12 reps
RPE 9
4B
Sissy Squat
2
6-10 reps
RPE 7-8
5A
Face Away Cable Curl
3
8-12 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7
RPE 8
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 8-9
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 8-9
RPE 9-10
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
5A
Face Away Cable Curl
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 8-9
2
Hack Squat
1
6-10 reps
RPE 6-7
3
B-Stance Romanian Deadlift (Trap Bar)
1
6-10 reps
RPE 6-7
4
Leg Extension
1
6-10 reps
RPE 8-9
5A
Bicep Curl (Cable)
2
8-12 reps
RPE 8
5B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
2
4-6 reps
RPE 6
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 6
4A
Leg Extension
2
8-12 reps
RPE 8
4B
Sissy Squat
2
6-10 reps
RPE 6-7
5A
Face Away Cable Curl
3
8-12 reps
RPE 8
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
2
4-6 reps
RPE 7
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 7
4A
Leg Extension
2
8-12 reps
RPE 9
4B
Sissy Squat
2
6-10 reps
RPE 7-8
5A
Face Away Cable Curl
3
8-12 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7
RPE 8
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 8-9
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 8-9
RPE 9-10
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
5A
Face Away Cable Curl
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
3
Hanging Oblique Knee Raise
5
10-16 reps
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 9
RPE 9
3
Hanging Oblique Knee Raise
5
10-16 reps
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
3
Hanging Oblique Knee Raise
5
10-16 reps
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Seated Cable Crunch
1
3
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
3
Hanging Oblique Knee Raise
5
10-16 reps
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Seated Cable Crunch
1
4
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
3
Hanging Oblique Knee Raise
5
10-16 reps
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
3
Sit Up
12
25 secs
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Decline Sit Up (Weighted)
2
1
6-8 reps
1 mins
RPE 7
3
Ab Wheel
2
6-15 reps
RPE 7
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 7-8
RPE 8-9
3
Ab Wheel
2
6-15 reps
RPE 7-8
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by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 7-8
RPE 8-9
3
Ab Wheel
1
1
6-15 reps
6-15 reps
RPE 8
RPE 9
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by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 9
RPE 10
3
Ab Wheel
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
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by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 9
RPE 10
3
Ab Wheel
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
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by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
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by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
3-4 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
4
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
6-10 reps
RPE 8-9
2
Seated Anterior Delt Press (AD)
1
6-10 reps
RPE 7-8
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 8-9
4
Push Up
5
8-12 reps
5
Face Pull
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
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by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
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by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
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by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
3-4 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
4
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
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by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
8 mins
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
10 mins
Unlock with
by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
12 mins
Unlock with
by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
4
8 mins
Unlock with
by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
4
10 mins
Unlock with
by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
10 mins
Unlock with
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
12 mins
Unlock with
by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
Unlock with
by subscribing on the appPRO
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
Unlock with
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
Unlock with
by subscribing on the appPRO