Program Description
Training intended to enhance your physique while also increasing functional training with the intention of carrying over for martial arts/fighting. This program will aid in muscular size, strength, and endurance. Exercises vary from calisthenics, bodybuilding exercises, kettlebell movements, and some strongman inspired movements. I wrote this program for myself to follow but I figured I’d post it publicly for everyone to enjoy.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 24, 2024 02:50
- Last EditedAug 30, 2024 10:41
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
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-10 Reps
@9
1B
Barbell Row3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
@9
4B
Neck Extension3 Sets
12-15 Reps
@9
4C
Windshield Wipers3 Sets
12-15 Reps
@9
5
Heavy Bag3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar3 Sets
3 Reps
@9
2A
Split Squat (Barbell)3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)3 Sets
1 Reps
@9
3A
Good Morning3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)3 Sets
15-25 Reps
@9
4A
Kettlebell Swing3 Sets
20-25 Reps
@9
4B
Burpee3 Sets
10-15 Reps
@9
5
Heavy Bag3 Sets
3 mins
@9
Day 4
1A
Walking Lunge3 Sets
15-20 Reps
@6
1B
Overhead Squat3 Sets
10-12 Reps
@7
2A
Snatch Deadlift3 Sets
4-6 Reps
@9
2B
Jump Squat3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)3 Sets
8-12 Reps
@9
5A
Front Carry3 Sets
1 Reps
@9
5B
Sandbag To Shoulder3 Sets
4-8 Reps
@9
Day 3
1A
Kettlebell Halo3 Sets
12-15 Reps
@7
1B
Inverted Row3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)3 Sets
10-12 Reps
@9
3B
Push Up3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@9
4B
French Press3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
5B
Neck Curl3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
6
Heavy Bag3 Sets
3 mins
@9
Day 5
1A
Chin-Up (Weighted)3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@9
3A
Clapping Push Up3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@9
5A
Neck Extension3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)3 Sets
12-15 Reps
@9
6
Heavy Bag3 Sets
3 mins
@9