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BoostcampPNG

The Bull

by Cam G.

Program Description

This program will make you stronger, healthier, and tougher. It will make you built for sin. It will not be easy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 23, 2024 08:19
  • Last Edited
    Dec 23, 2024 08:25
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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
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Week 1
1 / 16 Weeks
Day 1
1
Hatfield Squat
4 Sets
3-5 Reps
@6-8
2
Nordic Curl (1 Green, 1 Blue)
2 Sets
5-10 Reps
@8-9
3A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-9
3B
Dumbbell Row
3 Sets
8-12 Reps
@7-9
4A
Chin-Up (Bodyweight)
3 Sets
6-12 Reps
@8-9
4B
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7-9
5A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-9
6A
Ab Wheel
3 Sets
6-15 Reps
@8-9
6B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 2
1
Walk
1 Set
-45 mins
@1-3
2
Run
1 Set
15-60 mins
@7-9
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@6-9
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7-9
3A
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@6-9
3B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@6-9
4A
Kettlebell Clean and Press
3 Sets
6-10 Reps
@6-8
4B
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@6-9
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-9
5B
RP Curl
3 Sets
8-15 Reps
@8-9
6A
Hanging Leg Raise
3 Sets
6-20 Reps
@8-9
6B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-9
Day 4
1
Walk
1 Set
-45 mins
@1-3
2
Run
1 Set
15-60 mins
@1-3
Day 5
1
Safety Bar Squat
4 Sets
5-8 Reps
@6-8
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@6-8
3A
Bench Press (Barbell)
3 Sets
5-8 Reps
@6-9
3B
Single Arm Row (Cable)
3 Sets
8-12 Reps
@7-9
4A
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@8-9
4B
Arnold Press
3 Sets
8-12 Reps
@8-9
5A
Lying Tricep Extension (Barbell)
3 Sets
6-10 Reps
@8-9
5B
Concentration Curl
3 Sets
10-15 Reps
@8-9
6A
Ab Wheel
3 Sets
6-15 Reps
@8-9
6B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 6
1
Walk
1 Set
-45 mins
@1-3
2
Run
1 Set
15-60 mins
@1-10
Day 7
1
Ruck
1 Set
45-60 mins
@4-6