logo
BoostcampPNG

5 times a week upper and lower body split + cardio

by Al .
22 athletes joined

Program Description

3 months hypertrophy all major muscle + cardio

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2024 05:55
  • Last Edited
    Oct 20, 2024 08:03
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Tricep Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 Sets
30 secs
@7
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Bicycle crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5