Program Description
WORKOUT STRUCTURE: -3 Day Strength / Muscular conditioning sessions. -3 Day Cardio Sessions STRENGTH SESSIONS: -Each strength sessions starts with building up the weight of one of the big 3 lifts; Squat, Bench or Deadlift. -This is then followed by a 4 exercise EMOM compleated every 4 minutes for 24 minutes. This section is designed to add some volume to the other areas not directly trained by the initial strength movement. -Finally, another 12 minute EMOM is performed with 2 exercises alternating every minute for 12 minutes. CARDIO SESSIONS: -Choose a type of cardio that you enjoy or specifically want to get better at. -You will complete two steady state cardio sessions a week to increase your work capacity and then end the week with one tempo session designed to improve your pace (in my case: 5k/10k pace). -All the information on how to performs these individual sessions is included in the notes section for that day’s workout.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 05, 2024 10:56
- Last EditedJul 07, 2025 09:26
Summary
Unlock your potential with **The Ultimate Hybrid Athlete**, a comprehensive 12-week program designed for those ready to elevate their fitness game. Train every day of the week with a balanced mix of strength, endurance, and recovery workouts tailored to build both muscle and cardiovascular fitness. Experience targeted sessions like deadlift-focused strength days and threshold runs that push your limits while ensuring you recover effectively. Get ready to transform your body and performance with a program that challenges you to become the best version of yourself!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
75%
80%
85%
2A
Pull-Up (Weighted)
6
6 reps
RPE 7
2B
Dip (Weighted)
6
6 reps
RPE 7
2C
Walking Lunge (Dumbbell)
6
12 reps
RPE 7
3A
Hanging Leg Raise
6
10 reps
RPE 7
3B
Overhead Press (Dumbbell)
6
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
8 reps
6 reps
4 reps
75%
80%
85%
2A
Front Squat (Barbell)
6
8 reps
RPE 7
2B
Overhead Press (Barbell)
6
8 reps
RPE 7
2C
Romanian Deadlift (Barbell)
6
8 reps
RPE 7
3A
Chin-Up (Weighted)
6
5 reps
RPE 7
3B
V-Up
6
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)
6
7 reps
RPE 7
2B
Bent Over Row (Dumbbell)
6
7 reps
RPE 7
2C
Bulgarian Split Squat (Dumbbell)
6
14 reps
RPE 7
3A
Overhead Press (Dumbbell)
6
10 reps
RPE 7
3B
Hollow Hold
6
0.5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
2
10-15 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30-60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 6
1
Run2 Sets
10-15 mins
@8.5
Day 7
1
Stretching1 Set
30-60 mins
@6
Day 5
1
Deadlift (Barbell)1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
80%
85%
88%
90%
2A
Bench Press (Dumbbell)6 Sets
7 Reps
@7
2B
Bent Over Row (Dumbbell)6 Sets
7 Reps
@7
2C
Bulgarian Split Squat (Dumbbell)6 Sets
14 Reps
@7
3A
Overhead Press (Dumbbell)6 Sets
10 Reps
@7
3B
Hollow Hold6 Sets
0.5 mins
@7
Day 4
1
Run1 Set
15-30 mins
@6
Day 3
1
Bench Press (Barbell)1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
75%
80%
85%
2A
Front Squat (Barbell)6 Sets
8 Reps
@7
2B
Overhead Press (Barbell)6 Sets
8 Reps
@7
2C
Romanian Deadlift (Barbell)6 Sets
8 Reps
@7
3A
Chin-Up (Weighted)6 Sets
5 Reps
@7
3B
V-Up6 Sets
15 Reps
@7
Day 2
1
Run1 Set
30-60 mins
@7
Day 1
1
Squat (Barbell)2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2A
Pull-Up (Weighted)6 Sets
6 Reps
@7
2B
Dip (Weighted)6 Sets
6 Reps
@7
2C
Walking Lunge (Dumbbell)6 Sets
12 Reps
@7
3A
Hanging Leg Raise6 Sets
10 Reps
@7
3B
Overhead Press (Dumbbell)6 Sets
10 Reps
@7