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2025 Hybrid Training Program

by Taylor W.
1 athletes joined

Program Description

Hybrid strength program incorporating traditional weightlifting while also focusing on improving cardio.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 06:51
  • Last Edited
    Jan 07, 2025 01:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Week 1
1 / 13 Weeks
Day 1
1
Cardio
1 Set
10 mins
@6
2
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
6 Reps
@6-6.5
@7.5-8
@8.5-9
3
Pull-Up (Assisted)
4 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
5
Barbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
@7
@8
@8.5
@9
6
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8.5
7
Dip (Weighted)
3 Sets
15 Reps
@8
Day 2
1
Cardio
1 Set
10 mins
@6
2
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
6 Reps
@6
@7.5
@8.5
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
5
Standing Calf Raise
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
6
Glute Bridge (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@7
Day 3
1
Cardio (Zone 2)
1 Set
40 mins
@6
2
Side Plank
3 Sets
1 mins
@7
3
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7
4
Mountain Climber
3 Sets
20 Reps
@7
Day 4
1
Cardio
1 Set
10 mins
@6
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
@6
@7.5
@8.5
3
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@6
@7.5
@9
4
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8
5
Bench Press (Close Grip)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Cardio
1 Set
10 mins
@6
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
6 Reps
4 Reps
@6
@8
@9
3
Pull-Up (Weighted)
4 Sets
AMRAP
@10
4
Barbell Row
4 Sets
8 Reps
@8
5
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
6
Band Face Pull
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
Day 6
1
Cardio
1 Set
10 mins
@6
2
Front Squat (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@6
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
4
Hamstring Curl
3 Sets
15 Reps
@7.5
5
Plank
3 Sets
1 mins
@8
6
Hanging Leg Raise
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
Day 7
1
Sprint
8 Sets
1 mins
@9
2
Light Jog
8 Sets
1 mins
@7
3
Walk
8 Sets
2 mins
@6