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BoostcampPNG

Lose fat + Full Body Workout + Hypertrophy

by Umesh S.
1 athletes joined

Program Description

For maximum muscle stimulus and fat loss, a 6-day push-pull-legs (PPL) split with hypertrophy and fat-burning elements is ideal. This will maximize muscle growth while incorporating cardio and core training to accelerate fat loss.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2025 04:31
  • Last Edited
    Feb 15, 2025 02:17
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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
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7.5
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7.5
4
Dip (Weighted)
4 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7.5
6B
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
7
Sprint
2 Sets
2 Sets
5 mins
5 mins
@7.5
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
10 Reps
@7.5
2
Clean Deadlift
4 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@7.5
4
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@7.5
5A
Face Pull
3 Sets
10 Reps
@7.5
5B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
6A
Hammer Curl
3 Sets
10 Reps
@7.5
6B
Preacher Curl (Barbell)
3 Sets
10 Reps
@7.5
7
Hanging Leg Raise
3 Sets
15 Reps
@7.5
8
Cable Crunch
3 Sets
15 Reps
@7.5
9
Russian Twist (Dumbbell)
3 Sets
50 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
4B
Standing Calf Raise
3 Sets
10 Reps
@7.5
5A
Lying Leg Curl
3 Sets
10 Reps
@7.5
5B
Leg Extension
3 Sets
10 Reps
@7.5
6
Plank (Weighted)
3 Sets
1 mins
@7.5
7
Abs Crunch (Weighted)
3 Sets
AMRAP
@8
8
Walk
2 Sets
30 mins
@7.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Chin-Up (Weighted)
4 Sets
10 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7.5
4
T-Bar Row
4 Sets
10 Reps
@7.5
5A
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
6A
Dip (Weighted)
3 Sets
10 Reps
@7.5
6B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
7
Battle Ropes
3 Sets
1 mins
@7.5
Day 5
1
Clean Deadlift
4 Sets
10 Reps
@7.5
2
Front Squat (Barbell)
4 Sets
10 Reps
@7.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@7.5
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@7.5
5A
Standing Calf Raise
3 Sets
30 Reps
@7.5
5B
Calf Raise (Leg Press)
3 Sets
20 Reps
@7.5
6
Hanging Knee Raise
3 Sets
10 Reps
@7.5
7
Bicycle Crunch
3 Sets
10 Reps
@7.5
Day 6
1
Kettlebell Swing
4 Sets
15 Reps
@7.5
2
Box Jump
4 Sets
15 Reps
@7.5
3
Farmer's Walk (Weighted)
4 Sets
3 mins
@7.5
4
Battle Ropes
4 Sets
1 mins
@7.5
5
Jump Squat
3 Sets
10 Reps
@7.5
6
Jump Rope
3 Sets
100 Reps
@7.5