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BoostcampPNG

Kaio-Ken (Goku Training)

by Brandon H.
62 athletes joined

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

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 24, 2024 02:50
  • Last Edited
    Feb 22, 2025 04:36
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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 Row
3 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 Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 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 Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 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 Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 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 Up
3 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 Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9