Program Description
Just try it.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Powerbuilding, Bodyweight Fitness, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 13, 2025 04:56
- Last EditedFeb 15, 2025 10:21
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12-
-
2
Bench Press (Close Grip)
1
12-
-
3
Dip (Weighted)
1
12-
-
4
Overhead Press (Barbell)
1
12-
-
5
Plank
1
-
-
6
Lunge (Barbell)
1
12-
-
7
Squat (Bodyweight)
1
12-
-
8
Push Up (Weighted)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
12-
-
2
Behind-the-Neck Push Press
1
12-
-
3
Shrug (Barbell)
1
12-
-
4
Bicep Curl (Barbell)
1
12-
-
5
Box Jump
1
12-
-
6
Burpee
1
12-
-
7
Reverse Wrist Curl (Barbell)
1
12-
-
8
Bent Over Row (Barbell, Paused)
1
12-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
12-
-
2
Russian Twist (Dumbbell)
1
-
-
3
Hip Thrust (Barbell)
1
12-
-
4
Back Extension (Weighted)
1
-
-
5
Hammer Curl
1
12-
-
6
Front Raise
1
-
-
7
Box Jump
1
-
-
8
Burpee
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
12-
-
2
Push Up
1
-
-
3
Hanging Leg Raise
1
-
-
4
Turkish Get Up
1
12-
-
5
Wall Sit
1
-
-
6
Goblet Squat
1
-
-
7
Reverse Abs Crunch (Bodyweight)
1
-
-
8
Pullover (Dumbbell)
1
-
-
9
Pull-Up (Bodyweight)
1
-
-
Week 1
1 / 16 Weeks
Day 1
1
Push Press (Barbell)1 Set
12-
-
2
Behind-the-Neck Push Press1 Set
12-
-
3
Shrug (Barbell)1 Set
12-
-
4
Bicep Curl (Barbell)1 Set
12-
-
5
Box Jump1 Set
12-
-
6
Burpee1 Set
12-
-
7
Reverse Wrist Curl (Barbell)1 Set
12-
-
8
Bent Over Row (Barbell, Paused)1 Set
12-
-
Day 2
1
Bench Press (Barbell)1 Set
12-
-
2
Bench Press (Close Grip)1 Set
12-
-
3
Dip (Weighted)1 Set
12-
-
4
Overhead Press (Barbell)1 Set
12-
-
5
Plank1 Set
-
-
6
Lunge (Barbell)1 Set
12-
-
7
Squat (Bodyweight)1 Set
12-
-
8
Push Up (Weighted)1 Set
12-
-
Day 3
1
Push Press (Barbell)1 Set
12-
-
2
Behind-the-Neck Push Press1 Set
12-
-
3
Shrug (Barbell)1 Set
12-
-
4
Bicep Curl (Barbell)1 Set
12-
-
5
Box Jump1 Set
12-
-
6
Burpee1 Set
12-
-
7
Reverse Wrist Curl (Barbell)1 Set
12-
-
8
Bent Over Row (Barbell, Paused)1 Set
12-
-
Day 4
1
Bench Press (Barbell)1 Set
12-
-
2
Bench Press (Close Grip)1 Set
12-
-
3
Dip (Weighted)1 Set
12-
-
4
Overhead Press (Barbell)1 Set
12-
-
5
Plank1 Set
-
-
6
Lunge (Barbell)1 Set
12-
-
7
Squat (Bodyweight)1 Set
12-
-
8
Push Up (Weighted)1 Set
12-
-
Day 5
1
Push Press (Barbell)1 Set
12-
-
2
Behind-the-Neck Push Press1 Set
12-
-
3
Shrug (Barbell)1 Set
12-
-
4
Bicep Curl (Barbell)1 Set
12-
-
5
Box Jump1 Set
12-
-
6
Burpee1 Set
12-
-
7
Reverse Wrist Curl (Barbell)1 Set
12-
-
8
Bent Over Row (Barbell, Paused)1 Set
12-
-
Day 6
1
Hip Bridge March1 Set
12-
-
2
Russian Twist (Dumbbell)1 Set
-
-
3
Hip Thrust (Barbell)1 Set
12-
-
4
Back Extension (Weighted)1 Set
-
-
5
Hammer Curl1 Set
12-
-
6
Front Raise1 Set
-
-
7
Box Jump1 Set
-
-
8
Burpee1 Set
-
-
Day 7
1
Step-Up (Weighted)1 Set
12-
-
2
Push Up1 Set
-
-
3
Hanging Leg Raise1 Set
-
-
4
Turkish Get Up1 Set
12-
-
5
Wall Sit1 Set
-
-
6
Goblet Squat1 Set
-
-
7
Reverse Abs Crunch (Bodyweight)1 Set
-
-
8
Pullover (Dumbbell)1 Set
-
-
9
Pull-Up (Bodyweight)1 Set
-
-