MFP PT 3.0

by null

3 athletes joined

Program Description

MFP PT program for RCP/BCP. Increase aerobic endurance for 3 mile time and overall strength/hypertrophy

Program Overview

Level
Novice
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Nov 20, 2024 08:46
Last Edited
Nov 26, 2024 09:05

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

400m Sprint

10

2-2.5 mins

RPE 9

2A

Pull-Up (Bodyweight)

1

50 reps

RPE 6

2B

Push Up

1

100 reps

RPE 6

2C

Squat (Bodyweight)

1

150 reps

RPE 6

Day 1

1

800m Sprint

1

4-5 mins

RPE 9

2A

Pull-Up (Bodyweight)

1

50 reps

RPE 6

2B

Push Up

1

100 reps

RPE 6

2C

Squat (Bodyweight)

1

150 reps

RPE 6

Day 1

1

1km Sprint

1

5-6 mins

RPE 9

2A

Pull-Up (Bodyweight)

1

50 reps

RPE 6

2B

Push Up

1

100 reps

RPE 6

2C

Squat (Bodyweight)

1

150 reps

RPE 6

Day 1

1

Run

1

30 mins

RPE 3

2A

Pull-Up (Bodyweight)

1

25 reps

RPE 6

2B

Push Up

1

50 reps

RPE 6

2C

Squat (Bodyweight)

1

75 reps

RPE 6

Day 2

1A

Deadlift (Barbell)

5

8-12 reps

65%

1B

Military Press (Barbell)

5

8-12 reps

65%

2A

Assault Bike

5

0.5 mins

RPE 9.5

2B

Hammer Tire

5

0.5 mins

RPE 9

2C

Mountain Climber

5

0.5 mins

RPE 9

2D

Burpee

5

0.5 mins

RPE 9

Day 2

1A

Deadlift (Barbell)

5

6-10 reps

70%

1B

Military Press (Barbell)

5

6-10 reps

70%

2A

Assault Bike

5

0.5 mins

RPE 9.5

2B

Hammer Tire

5

0.5 mins

RPE 9

2C

Mountain Climber

5

0.5 mins

RPE 9

2D

Burpee

5

0.5 mins

RPE 9

Day 2

1A

Deadlift (Barbell)

5

4-6 reps

75%

1B

Military Press (Barbell)

5

4-6 reps

75%

2A

Assault Bike

5

0.5 mins

RPE 9.5

2B

Hammer Tire

5

0.5 mins

RPE 9

2C

Mountain Climber

5

0.5 mins

RPE 9

2D

Burpee

5

0.5 mins

RPE 9

Day 2

1A

Deadlift (Barbell)

5

10 reps

50%

1B

Military Press (Barbell)

5

10 reps

50%

Day 3

1

Swim

1

30-60 mins

RPE 7

Day 3

1

Swim

1

30-60 mins

RPE 7

Day 3

1

Swim

1

30-60 mins

RPE 7

Day 3

1

Swim

1

30-60 mins

RPE 7

Day 4

1A

Squat (Barbell)

5

8-12 reps

65%

1B

Pull-Up (Bodyweight)

5

AMRAP

RPE 9

2

Rowerg

5

2-3 mins

RPE 8

Day 4

1A

Squat (Barbell)

5

6-10 reps

70%

1B

Pull-Up (Bodyweight)

5

AMRAP

RPE 9

2

Rowerg

5

2-3 mins

RPE 8

Day 4

1A

Squat (Barbell)

5

4-6 reps

75%

1B

Pull-Up (Bodyweight)

5

AMRAP

RPE 9

2

Rowerg

5

2-3 mins

RPE 8

Day 4

1

Squat (Barbell)

3

10 reps

50%

Day 5

1A

Plank

3

1 mins

RPE 6

1B

Side Plank

3

0.5 mins

RPE 6

1C

Side Plank

3

0.5 mins

RPE 6

2

Run

1

30 mins

RPE 4

Day 5

1A

Plank

3

1 mins

RPE 6

1B

Side Plank

3

0.5 mins

RPE 6

1C

Side Plank

3

0.5 mins

RPE 6

2

Run

1

30 mins

RPE 4

Day 5

1A

Plank

3

1 mins

RPE 6

1B

Side Plank

3

0.5 mins

RPE 6

1C

Side Plank

3

0.5 mins

RPE 6

2

Run

1

30 mins

RPE 4

Day 5

1

Pull-Up (Bodyweight)

1

23 reps

RPE 9

2

Run

1

30 mins

RPE 4

3

Plank

1

3.75 mins

RPE 6

Day 6

1

Run

1

45-60 mins

RPE 5

Day 6

1

Run

1

45-60 mins

RPE 5

Day 6

1

Run

1

45-60 mins

RPE 5

Day 1

1

400m Sprint

10 Sets

2-2.5 mins

@9

2A

Pull-Up (Bodyweight)

1 Set

50 Reps

@6

2B

Push Up

1 Set

100 Reps

@6

2C

Squat (Bodyweight)

1 Set

150 Reps

@6

Day 2

1A

Deadlift (Barbell)

5 Sets

8-12 Reps

65%

1B

Military Press (Barbell)

5 Sets

8-12 Reps

65%

2A

Assault Bike

5 Sets

0.5 mins

@9.5

2B

Hammer Tire

5 Sets

0.5 mins

@9

2C

Mountain Climber

5 Sets

0.5 mins

@9

2D

Burpee

5 Sets

0.5 mins

@9

Day 3

1

Swim

1 Set

30-60 mins

@7

Day 4

1A

Squat (Barbell)

5 Sets

8-12 Reps

65%

1B

Pull-Up (Bodyweight)

5 Sets

AMRAP

@9

2

Rowerg

5 Sets

2-3 mins

@8

Day 5

1A

Plank

3 Sets

1 mins

@6

1B

Side Plank

3 Sets

0.5 mins

@6

1C

Side Plank

3 Sets

0.5 mins

@6

2

Run

1 Set

30 mins

@4

Day 6

1

Run

1 Set

45-60 mins

@5