Program Description
Like most programs I use or create, this program is a little bit of everything. I want you to get lean, jacked, and athletic. In the spirit of Baki, we’ll have some athletic movements with heavy bag/shadow boxing, calisthenics, and barbell movements to round out your physique. This program will take virtually everything to failure, barring a few exercises. You will get stronger during this program, but it’s taking a back burner to building your physique, improving calisthenics, your work capacity, and your athleticism.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2024 12:00
- Last EditedAug 27, 2024 04:57
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
3A
Skull Crusher4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@10
4A
Push Up4 Sets
AMRAP
@10
4B
Russian Twist4 Sets
AMRAP
@10
4C
Neck Extension4 Sets
AMRAP
@10
Day 2
1
Heavy Bag3 Sets
1 mins
@6
2A
Kettlebell Swing4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press4 Sets
15-25 Reps
@9
3
Heavy Bag3 Sets
3 mins
@10
4A
Burpee3 Sets
10-25 Reps
@10
4B
Kettlebell Halo3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)4 Sets
AMRAP
@10
3A
Good Morning4 Sets
8-12 Reps
@10
3B
Inverted Row4 Sets
AMRAP
@10
4A
Push Up4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
4C
Neck Curl4 Sets
AMRAP
@10
Day 4
1
Heavy Bag3 Sets
1 mins
@6
2A
Turkish Get Up4 Sets
10-20 Reps
@9
2B
Walking Lunge4 Sets
12-20 Reps
@6
3
Heavy Bag3 Sets
3 mins
@9
4
Burpee3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@10
5B
Hammer Curl3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
3A
Shrug (Barbell)4 Sets
10-15 Reps
@10
3B
Face Pull4 Sets
AMRAP
@10
4A
Push Up4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
4C
Neck Extension4 Sets
AMRAP
@10