Program Description
Overall functionality training program is based on: Strength training, bodyweight movements, core strength, conditioning work, dynamic exercices, supersets Warm-up - go through 1A - 1G. Remember to read notes for exercises. Beyond the workout plan, the following must be done weekly: Rest: 2x weekly (every 2-3 days) Stretch: 2-3x+ weekly (after workout, at home, during rest-days, etc.) Run: 1-2x weekly (outdoor or threadmill) Yoga or pilates: 1x weekly Inspired from: https://www.muscleandstrength.com/workouts/tactical-physique-strength-conditioning-workout
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedJan 10, 2025 01:22
- Last EditedFeb 15, 2025 11:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
3
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
Seated Row (Cable)
3
10-15 reps
-
5B
Decline Push Up
3
8-12 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
3
10-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3B
Dips (Bodyweight)
3
10-15 reps
-
4A
Deadlift (Barbell / KG)
3
10-15 reps
-
4B
Calf Raise (Bodyweight)
3
10-15 reps
-
5A
Bicep Curls (Cable)
3
10-15 reps
-
5B
Rear Delt Rope Pull (Cable)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3A
Box Jump
3
10 reps
-
3B
Walking Lunge (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
4
5-8 reps
-
5A
Chest Fly (Cable)
3
10-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Plank
3
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
10 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
10 reps
-
1D
Hanging Leg Raise
1
8-10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
8-10 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Hip Adductor (Machine)
3
15 reps
-
3B
Hip Abductor (Machine)
3
15 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Week 1
1 / 10 Weeks
Day 1
1A
Push Up1 Set
10 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
10 Reps
-
1D
Hanging Leg Raise1 Set
8-10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
8-10 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Squat (Barbell)4 Sets
5-8 Reps
-
3
Romanian Deadlift (Dumbbell)3 Sets
5-8 Reps
-
4A
Incline Bench Press (Dumbbell)4 Sets
5-8 Reps
-
4B
Pull-Up (Bodyweight)4 Sets
5-8 Reps
-
5A
Seated Row (Cable)3 Sets
10-15 Reps
-
5B
Decline Push Up3 Sets
8-12 Reps
-
6A
Hanging Leg Raise3 Sets
10-15 Reps
-
6B
Plank3 Sets
0.5 mins
-
Day 2
1A
Push Up1 Set
10 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
10 Reps
-
1D
Hanging Leg Raise1 Set
8-10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
8-10 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Military Press (Barbell)3 Sets
10-15 Reps
-
3A
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3B
Dips (Bodyweight)3 Sets
10-15 Reps
-
4A
Deadlift (Barbell / KG)3 Sets
10-15 Reps
-
4B
Calf Raise (Bodyweight)3 Sets
10-15 Reps
-
5A
Bicep Curls (Cable)3 Sets
10-15 Reps
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5B
Rear Delt Rope Pull (Cable)3 Sets
10-15 Reps
-
6A
Sit Up3 Sets
15-20 Reps
-
6B
Lying Leg Raise3 Sets
15-20 Reps
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Day 3
1A
Push Up1 Set
10 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
10 Reps
-
1D
Hanging Leg Raise1 Set
8-10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
8-10 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Clean and Press4 Sets
5-8 Reps
-
3A
Box Jump3 Sets
10 Reps
-
3B
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
4
Bent Over Row (Barbell)4 Sets
5-8 Reps
-
5A
Chest Fly (Cable)3 Sets
10-12 Reps
-
5B
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)3 Sets
5-8 Reps
-
7
Plank3 Sets
1.5 mins
-
Day 4
1A
Push Up1 Set
10 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
10 Reps
-
1D
Hanging Leg Raise1 Set
8-10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
8-10 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Stair Master1 Set
6 mins
-
3A
Hip Adductor (Machine)3 Sets
15 Reps
-
3B
Hip Abductor (Machine)3 Sets
15 Reps
-
4
Seated Calf Raise3 Sets
10-12 Reps
-
5A
Bench Press (Barbell)3 Sets
8-12 Reps
-
5B
Chin-Up (Bodyweight)3 Sets
8-12 Reps
-
6A
Shrug (Dumbbell)3 Sets
8-12 Reps
-
6B
Hyperextension3 Sets
8-12 Reps
-
7A
Crunches3 Sets
15-20 Reps
-
7B
Hanging Knee Raise3 Sets
15-20 Reps
-
Day 5
1
Yoga Class1 Set
60 mins
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