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John’s Nautilus full body circuit for beginners

by John L.
3 athletes joined

Program Description

To provide a basic workout for beginners seeking to get into the gym and get moving without all the intimidation of all the equipment.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 08:39
  • Last Edited
    Dec 12, 2024 04:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10-15 Reps
@6.5
2
Seated Row (Machine)
3 Sets
10-15 Reps
@6.5
3
Shoulder Press (Machine)
3 Sets
10-15 Reps
@6.5
4
Bicep Curl (Machine)
3 Sets
10-15 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@6.5
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@6.5
7
Ab Crunch Machine
3 Sets
12-15 Reps
@6.5
8
Sled Push 20-30 Yards
3 Sets
AMRAP
@6.5
Day 2
1
Leg Press
3 Sets
10-15 Reps
@6.5
2
Leg Curl
3 Sets
10-15 Reps
@6.5
3
Leg Extension
3 Sets
10-15 Reps
@6.5
4
Standing Calf Raise
3 Sets
15-20 Reps
@6.5
5
Wrist Roller
1 Set
AMRAP
@6
6
Sled Push 20-30 Yards
4 Sets
AMRAP
@6.5
Day 3
1
Chest Press (Machine)
2 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Leg Press
2 Sets
8-10 Reps
@6
4
Shoulder Press (Machine)
2 Sets
8-10 Reps
@6
5
Wrist Curls
3 Sets
8-10 Reps
@6.5
6
Ab Crunch Machine
3 Sets
12-15 Reps
@6.5
7
Sled Push 20-30 Yards
3 Sets
AMRAP
@6.5
Day 4
1
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@6.5
2
Lat Pulldown
3 Sets
8-10 Reps
@6.5
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Machine)
3 Sets
12-15 Reps
@6.5
6
Wrist Rotations
4 Sets
10 Reps
@6.5
7
Sled Push 20-30 Yards
3 Sets
AMRAP
@6.5
Day 5
1
Leg Press
4 Sets
8-10 Reps
@6
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lunge (Barbell)
3 Sets
10 Reps
@6
4
Standing Calf Raise
3 Sets
15-20 Reps
@6
5
Ab Crunch Machine
3 Sets
12-15 Reps
@6.5
6
Sled Push 20-30 Yards
3 Sets
AMRAP
@6