Program Description
Increase stamina and endurance
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 24, 2024 01:17
- Last EditedJul 07, 2024 02:48
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4.8 Stars with 10, 000+ Ratings
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
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Run1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)3 Sets
6-8 Reps
@7
3
Face Pull1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)4 Sets
8 Reps
@7
3
Leg Extension3 Sets
12 Reps
@6
4
Leg Curl4 Sets
8 Reps
@8
5
Hyperextension4 Sets
8 Reps
@9
6
Hip Abductor (Machine)4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)3 Sets
8 Reps
@7
3
Arnold Press3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)2 Sets
6 Reps
@6.5
7
Push Up3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)4 Sets
8 Reps
@7.5
2
Pallof Press3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug4 Sets
12 Reps
@7.5
4
Plank3 Sets
1 mins
@6.5
5
Lying Leg Raise3 Sets
10 Reps
@7
6
Run1 Set
20 mins
@6.5
Day 1
1
Stairmaster1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)3 Sets
10 Reps
@6
3
Prowler Push3 Sets
1 Set
2 Reps
@7
-
4
Push Up3 Sets
10 Reps
@6
5
Wall Sit1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)3 Sets
2 Reps
@7
7
Stretching1 Set
5 mins
@6