logo
BoostcampPNG

75 hard

by
1 athletes joined

Program Description

Guided workouts for the 75 hard challenge

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2025 03:20
  • Last Edited
    Feb 13, 2025 03:57
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Dips Between Chairs
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 6
1
Thruster (Barbell)
3 Sets
15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
3
Kettlebell Swing
3 Sets
15 Reps
-
4
Jump Switch Lunge
3 Sets
15 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
45 secs
-
Day 3
1
Jump Squat
4 Sets
45 secs
-
2
Mountain Climber
4 Sets
45 secs
-
3
Burpee
4 Sets
45 secs
-
4
Kettlebell Swing
4 Sets
45 secs
-
5
Jump Rope
4 Sets
45 secs
-