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BoostcampPNG

G

by Max Heckmann
3 athletes joined

Program Description

G

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics, Powerbuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 07:20
  • Last Edited
    Feb 16, 2025 06:52
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 2
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 3
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 4
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 5
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 6
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10