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Griff fit

by Steven G.

Program Description

Be like griff

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 01:15
  • Last Edited
    Nov 27, 2024 01:49
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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
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 16 Weeks
Day 1
1
Cardio
1 Set
20 mins
@10
2
Tempo Bench Press
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
@8
-
6
Lying Reverse Fly
3 Sets
15 Reps
@8
7
Cable Crossover
3 Sets
15 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Cardio (Zone 2)
1 Set
-
2
Ab Circuit
1 Set
-
Day 3
1
Pistol Squat
3 Sets
8 Reps
-
2
Glute-Ham Raise
3 Sets
8 Reps
-
3
Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Single-Leg Leg Curl
3 Sets
8 Reps
-
5
Leg Extension
4 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8 Reps
-
8
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
9
Concentration Curl
3 Sets
8 Reps
-
10
Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 4
1
Cardio (Zone 2)
1 Set
-
2
Ab Circuit
1 Set
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Lat Pulldown (Band)
3 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Kroc Row
3 Sets
8 Reps
-
5
Band Pull Apart
3 Sets
15 Reps
-
6
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
7
Pullover (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Cardio (LISS)
1 Set
-
Day 7
1
Cardio
1 Set
-