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BoostcampPNG

The Variety Pack

by Dee H.

Program Description

This program is built for the intermediate gym goer who wants intellectually stimulating workouts and variety. This program combines training with weights, bands, body weight etc

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 07, 2025 09:06
  • Last Edited
    Jan 31, 2025 04:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Squat to Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 7.5
4
Hang Power Clean
3
8-10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6
Jammer Press
3
8-10 reps
RPE 7.5
7
Barbell Row
3
8-10 reps
RPE 7.5
8
Hanging Knee Raise
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Squat to Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Reverse Lunge (Dumbbell)
3
8-10 reps
RPE 7.5
4
Hang Power Clean
3
8-10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6
Jammer Press
3
8-10 reps
RPE 7.5
7
Barbell Row
3
8-10 reps
RPE 7.5
8
Hanging Knee Raise
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2
Step-Up (Weighted)
3
8-10 reps
RPE 7.5
3
Upright Row (Dumbbell)
3
8-10 reps
RPE 7.5
4
Squat to Press (Dumbbell)
3
8-10 reps
RPE 7.5
5
Military Press (Barbell)
3
8-10 reps
RPE 7.5
6
Kettlebell Clean and Press
3
8-10 reps
RPE 7.5
7
Meadow Row
3
8-10 reps
RPE 7.5
8
Hanging Knee Raise
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
-
2
Step-Up (Weighted)
3
8-10 reps
RPE 7.5
3
Upright Row (Dumbbell)
3
8-10 reps
RPE 7.5
4
Squat to Press (Dumbbell)
3
8-10 reps
RPE 7.5
5
Military Press (Barbell)
3
8-10 reps
RPE 7.5
6
Kettlebell Clean and Press
3
8-10 reps
RPE 7.5
7
Meadow Row
3
8-10 reps
RPE 7.5
8
Hanging Knee Raise
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
RPE 8
4
Clean Deadlift
3
8-10 reps
RPE 8
5
Clean and Press
3
8-10 reps
RPE 8
6
Barbell Row
3
8-10 reps
RPE 8
7
High Pull
3
8-10 reps
RPE 8
8
Seal Row
3
8-10 reps
RPE 8
9
Spider Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
3
Squat (Low Bar)
3
8-10 reps
RPE 8
4
Clean Deadlift
3
8-10 reps
RPE 8
5
Clean and Press
3
8-10 reps
RPE 8
6
Barbell Row
3
8-10 reps
RPE 8
7
High Pull
3
8-10 reps
RPE 8
8
Seal Row
3
8-10 reps
RPE 8
9
Spider Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6.5
2
Upright Row (Barbell)
3
8-10 reps
RPE 8
3
Hang Clean
3
8-10 reps
RPE 8
4
Squat (Barbell)
3
8-10 reps
RPE 8
5
Front Squat (Paused)
3
8-10 reps
RPE 8
6
High Pull
3
8-10 reps
RPE 8
7
Military Press (Barbell)
3
8-10 reps
RPE 8
8
Tricep Extension (Barbell)
3
8-10 reps
RPE 8
9
Pallof Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6.5
2
Upright Row (Barbell)
3
8-10 reps
RPE 8
3
Hang Clean
3
8-10 reps
RPE 8
4
Squat (Barbell)
3
8-10 reps
RPE 8
5
Front Squat (Paused)
3
8-10 reps
RPE 8
6
High Pull
3
8-10 reps
RPE 8
7
Military Press (Barbell)
3
8-10 reps
RPE 8
8
Tricep Extension (Barbell)
3
8-10 reps
RPE 8
9
Pallof Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
3-5 mins
RPE 6.5
2
Sumo Squat
3
8-10 reps
RPE 7
3
Good Morning
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
5
Seal Row
3
8-10 reps
RPE 8
6
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
7
Legs Up Bench Press (Barbell)
3
8-10 reps
RPE 8
8
Hanging Oblique Knee Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
3-5 mins
RPE 6.5
2
Sumo Squat
3
8-10 reps
RPE 7
3
Good Morning
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
5
Seal Row
3
8-10 reps
RPE 8
6
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
RPE 8
7
Legs Up Bench Press (Barbell)
3
8-10 reps
RPE 8
8
Hanging Oblique Knee Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 8
4
Straight Leg Calf Raise
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
6
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
8
Lying Reverse Fly
3
8-10 reps
RPE 8
9
Side Bend (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Single Leg Deadlift
3
8-10 reps
RPE 8
4
Straight Leg Calf Raise
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
6
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
7
Overhead Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
8
Lying Reverse Fly
3
8-10 reps
RPE 8
9
Side Bend (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-10 mins
RPE 6
2
Sissy Squat (Weighted)
3
8-10 reps
RPE 6.5
3
Zercher Front-Foot Elevated Split Squat
3
8-10 reps
RPE 6.5
4
Good Morning
3
8-10 reps
RPE 6.5
5
Y Raise (Dumbbell)
3
8-10 reps
RPE 6.5
6
Tricep Kickback
3
8-10 reps
RPE 6.5
7
Tempo Bench Press
3
8-10 reps
RPE 6.5
8
Hanging Oblique Knee Raise
3
8-10 reps
RPE 6.5
9
Seated Cable Crunch
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-10 mins
RPE 6
2
Sissy Squat (Weighted)
3
8-10 reps
RPE 6.5
3
Zercher Front-Foot Elevated Split Squat
3
8-10 reps
RPE 6.5
4
Good Morning
3
8-10 reps
RPE 6.5
5
Y Raise (Dumbbell)
3
8-10 reps
RPE 6.5
6
Tricep Kickback
3
8-10 reps
RPE 6.5
7
Tempo Bench Press
3
8-10 reps
RPE 6.5
8
Hanging Oblique Knee Raise
3
8-10 reps
RPE 6.5
9
Seated Cable Crunch
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-10 mins
RPE 6.5
2
Thruster (Barbell)
3
8-10 reps
RPE 7
3
Trap Bar Deadlift
3
8-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
6
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
7
Military Press (Barbell)
3
8-10 reps
RPE 8
8
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-10 mins
RPE 6.5
2
Thruster (Barbell)
3
8-10 reps
RPE 7
3
Trap Bar Deadlift
3
8-10 reps
RPE 7
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
6
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
7
Military Press (Barbell)
3
8-10 reps
RPE 8
8
Bent Over Row (Barbell, Paused)
3
8-10 reps
RPE 8
9
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7.5
2
Lateral Banded Walk
3
8-10 reps
RPE 6.5
3
Hip Thrust (Band)
3
8-10 reps
RPE 6.5
4
Band Pull Apart
3
8-10 reps
RPE 6.5
5
Shrug (Band)
3
8-10 reps
RPE 6.5
6
Chest Fly (Cable)
3
8-10 reps
RPE 6.5
7
Cable Low Row
3
8-10 reps
RPE 6.5
8
Cable Crunch
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 7.5
2
Lateral Banded Walk
3
8-10 reps
RPE 6.5
3
Hip Thrust (Band)
3
8-10 reps
RPE 6.5
4
Band Pull Apart
3
8-10 reps
RPE 6.5
5
Shrug (Band)
3
8-10 reps
RPE 6.5
6
Chest Fly (Cable)
3
8-10 reps
RPE 6.5
7
Cable Low Row
3
8-10 reps
RPE 6.5
8
Cable Crunch
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Platz Squat
3
10-12 reps
RPE 6.5
3
Thruster (Barbell)
3
10-15 reps
RPE 6.5
4
Barbell Row
3
10-15 reps
RPE 6.5
5
Wrist Curls
3
10-15 reps
RPE 6.5
6
Face Pull
3
10-15 reps
RPE 6.5
7
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 6.5
8
Russian Twist (Dumbbell)
3
10-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Platz Squat
3
10-12 reps
RPE 6.5
3
Thruster (Barbell)
3
10-15 reps
RPE 6.5
4
Barbell Row
3
10-15 reps
RPE 6.5
5
Wrist Curls
3
10-15 reps
RPE 6.5
6
Face Pull
3
10-15 reps
RPE 6.5
7
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 6.5
8
Russian Twist (Dumbbell)
3
10-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-10 mins
RPE 6.5
2
Lateral Box Jump
3
4-5 reps
RPE 6.5
3
I, Y, T (IYT) Raise
3
4-5 reps
RPE 6.5
4
Ring Row
3
10-12 reps
RPE 6.5
5
Ring Push Up
3
8-10 reps
RPE 6.5
6
Step-Up (Weighted)
3
10-12 reps
RPE 6.5
7
Goblet Duck Walk
3
8-10 reps
RPE 6.5
8
Russian Twist (Dumbbell)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-10 mins
RPE 6.5
2
Lateral Box Jump
3
4-5 reps
RPE 6.5
3
I, Y, T (IYT) Raise
3
4-5 reps
RPE 6.5
4
Ring Row
3
10-12 reps
RPE 6.5
5
Ring Push Up
3
8-10 reps
RPE 6.5
6
Step-Up (Weighted)
3
10-12 reps
RPE 6.5
7
Goblet Duck Walk
3
8-10 reps
RPE 6.5
8
Russian Twist (Dumbbell)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-15 mins
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6.5
3
Single Leg Hip Thrust
3
8-10 reps
RPE 6.5
4
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6.5
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 6.5
6
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
7
Shrug (Dumbbell)
3
8-10 reps
RPE 6.5
8
Side Bend (Dumbbell)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5-15 mins
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6.5
3
Single Leg Hip Thrust
3
8-10 reps
RPE 6.5
4
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6.5
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 6.5
6
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
7
Shrug (Dumbbell)
3
8-10 reps
RPE 6.5
8
Side Bend (Dumbbell)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6.5
2
Jump Squat
3
8-10 reps
RPE 6.5
3
Pike Push Up
3
8-10 reps
RPE 6.5
4
Pull-Up (Band)
3
8-10 reps
RPE 6.5
5
Lateral Shuffle
3
8-10 reps
RPE 6.5
6
Lateral Bear Crawl
3
4-5 reps
RPE 6.5
7
Scapular Push Up
3
8-10 reps
RPE 6.5
8
Dead Hang
1
1-5 mins
RPE 6.5
9
Roman Chair Sit Up
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6.5
2
Jump Squat
3
8-10 reps
RPE 6.5
3
Pike Push Up
3
8-10 reps
RPE 6.5
4
Pull-Up (Band)
3
8-10 reps
RPE 6.5
5
Lateral Shuffle
3
8-10 reps
RPE 6.5
6
Lateral Bear Crawl
3
4-5 reps
RPE 6.5
7
Scapular Push Up
3
8-10 reps
RPE 6.5
8
Dead Hang
1
1-5 mins
RPE 6.5
9
Roman Chair Sit Up
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 7
2
Lateral Banded Walk
3
4-5 reps
RPE 7
3
Pike Push Up
3
8-10 reps
RPE 7
4
Ring Row
3
8-10 reps
RPE 7
5
Ring Push Up
3
8-10 reps
RPE 7
6
Scapular Pull-Up
3
8-10 reps
RPE 7
7
Band Face Pull
3
8-10 reps
RPE 7
8
Hanging Knee Raise
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 7
2
Lateral Banded Walk
3
4-5 reps
RPE 7
3
Pike Push Up
3
8-10 reps
RPE 7
4
Ring Row
3
8-10 reps
RPE 7
5
Ring Push Up
3
8-10 reps
RPE 7
6
Scapular Pull-Up
3
8-10 reps
RPE 7
7
Band Face Pull
3
8-10 reps
RPE 7
8
Hanging Knee Raise
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-5 mins
RPE 7
2
Jump Squat
3
8-10 reps
RPE 7
3
Lateral Banded Walk
3
8-10 reps
RPE 7
4
Hip Thrust (Band)
3
8-10 reps
RPE 7
5
Reverse Lunge (Bodyweight)
3
4-5 reps
RPE 7
6
Plank with Shoulder Taps
3
8-10 reps
RPE 7
7
Pull-Up (Band)
3
AMRAP
RPE 7
8
Band Face Pull
3
8-10 reps
RPE 7
9
Leg Pull-In
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-5 mins
RPE 7
2
Jump Squat
3
8-10 reps
RPE 7
3
Lateral Banded Walk
3
8-10 reps
RPE 7
4
Hip Thrust (Band)
3
8-10 reps
RPE 7
5
Reverse Lunge (Bodyweight)
3
4-5 reps
RPE 7
6
Plank with Shoulder Taps
3
8-10 reps
RPE 7
7
Pull-Up (Band)
3
AMRAP
RPE 7
8
Band Face Pull
3
8-10 reps
RPE 7
9
Leg Pull-In
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6
2
Turkish Get Up
3
4-5 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8-10 reps
RPE 6.5
4
Kettlebell Clean and Press
3
8-10 reps
RPE 6.5
5
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
6
Around The World
3
8-10 reps
RPE 6.5
7
Push Up (Knees)
3
8-10 reps
RPE 6.5
8
Ab Wheel
3
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6
2
Turkish Get Up
3
4-5 reps
RPE 6.5
3
Single Leg Romanian Deadlift
3
8-10 reps
RPE 6.5
4
Kettlebell Clean and Press
3
8-10 reps
RPE 6.5
5
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
6
Around The World
3
8-10 reps
RPE 6.5
7
Push Up (Knees)
3
8-10 reps
RPE 6.5
8
Ab Wheel
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6.5
2
Kettlebell Clean and Press
3
8-10 reps
RPE 6.5
3
Goblet Duck Walk
3
8-10 reps
RPE 6.5
4
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 6.5
6
One Arm Overhead Carry with March
3
8-10 reps
RPE 6.5
7
Turkish Get Up
3
8-10 reps
RPE 6.5
8
Hanging Knee Raise
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6.5
2
Kettlebell Clean and Press
3
8-10 reps
RPE 6.5
3
Goblet Duck Walk
3
8-10 reps
RPE 6.5
4
Kettlebell Gorilla Row
3
8-10 reps
RPE 6.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 6.5
6
One Arm Overhead Carry with March
3
8-10 reps
RPE 6.5
7
Turkish Get Up
3
8-10 reps
RPE 6.5
8
Hanging Knee Raise
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6.5
2
Turkish Get Up
3
4-5 reps
RPE 6.5
3
Kettlebell Clean
3
10-12 reps
RPE 6.5
4
Suitcase Carry March
3
10-12 reps
RPE 6.5
5
Kettlebell Swing
3
10-12 reps
RPE 6.5
6
Upright Row (Cable)
3
10-12 reps
RPE 6.5
7
Scapular Pull-Up
3
10-12 reps
RPE 6.5
8
Scapular Push Up
3
10-12 reps
RPE 6.5
9
Hanging Leg Raise
3
5-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
5 mins
RPE 6.5
2
Turkish Get Up
3
4-5 reps
RPE 6.5
3
Kettlebell Clean
3
10-12 reps
RPE 6.5
4
Suitcase Carry March
3
10-12 reps
RPE 6.5
5
Kettlebell Swing
3
10-12 reps
RPE 6.5
6
Upright Row (Cable)
3
10-12 reps
RPE 6.5
7
Scapular Pull-Up
3
10-12 reps
RPE 6.5
8
Scapular Push Up
3
10-12 reps
RPE 6.5
9
Hanging Leg Raise
3
5-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
8-10 reps
RPE 6.5
2
Reverse Lunge (Barbell)
3
8-10 reps
RPE 6.5
3
Reverse Wrist Curl (Barbell)
3
8-10 reps
RPE 6.5
4
Wrist Curls
3
8-10 reps
RPE 6.5
5
Good Morning
3
8-10 reps
RPE 6.5
6
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6.5
7
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
8
Hanging Oblique Knee Raise
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
8-10 reps
RPE 6.5
2
Reverse Lunge (Barbell)
3
8-10 reps
RPE 6.5
3
Reverse Wrist Curl (Barbell)
3
8-10 reps
RPE 6.5
4
Wrist Curls
3
8-10 reps
RPE 6.5
5
Good Morning
3
8-10 reps
RPE 6.5
6
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6.5
7
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
8
Hanging Oblique Knee Raise
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6.5
2
Lateral Box Jump
3
4-5 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6.5
4
Single Leg Hip Thrust
3
8-10 reps
RPE 6.5
5
Powell Raise
3
8-10 reps
RPE 6.5
6
Tricep Kickback
3
8-10 reps
RPE 6.5
7
Fly Press (Dumbbell)
3
8-10 reps
RPE 6.5
8
Scapular Pull-Up
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6.5
2
Lateral Box Jump
3
4-5 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6.5
4
Single Leg Hip Thrust
3
8-10 reps
RPE 6.5
5
Powell Raise
3
8-10 reps
RPE 6.5
6
Tricep Kickback
3
8-10 reps
RPE 6.5
7
Fly Press (Dumbbell)
3
8-10 reps
RPE 6.5
8
Scapular Pull-Up
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6
2
Kettlebell Swing
3
8-10 reps
RPE 6
3
Kettlebell Press
3
8-10 reps
RPE 6
4
Goblet March
3
8-10 reps
RPE 6
5
Kettlebell Gorilla Row
3
8-10 reps
RPE 6
6
Around The World
3
8-10 reps
RPE 6
7
Push Up (Knees)
3
8-10 reps
RPE 6
8
Pike Push Up
3
8-10 reps
RPE 6
9
Russian Twist (Dumbbell)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6
2
Kettlebell Swing
3
8-10 reps
RPE 6
3
Kettlebell Press
3
8-10 reps
RPE 6
4
Goblet March
3
8-10 reps
RPE 6
5
Kettlebell Gorilla Row
3
8-10 reps
RPE 6
6
Around The World
3
8-10 reps
RPE 6
7
Push Up (Knees)
3
8-10 reps
RPE 6
8
Pike Push Up
3
8-10 reps
RPE 6
9
Russian Twist (Dumbbell)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6
2
Skater Hop
3
4-5 reps
RPE 6
3
Kettlebell Clean and Press
3
8-10 reps
RPE 6
4
Lunge (Kettlebell)
3
8-10 reps
RPE 6
5
Single Arm Kettlebell Swing
3
8-10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6
7
Kettlebell Gorilla Row
3
8-10 reps
RPE 6
8
Push Up (Knees)
3
8-10 reps
RPE 6
9
Leg Pull-In
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 6
2
Skater Hop
3
4-5 reps
RPE 6
3
Kettlebell Clean and Press
3
8-10 reps
RPE 6
4
Lunge (Kettlebell)
3
8-10 reps
RPE 6
5
Single Arm Kettlebell Swing
3
8-10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 6
7
Kettlebell Gorilla Row
3
8-10 reps
RPE 6
8
Push Up (Knees)
3
8-10 reps
RPE 6
9
Leg Pull-In
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 8
2
Goblet Duck Walk
3
4-5 reps
RPE 7
3
Ring Row
3
8-10 reps
RPE 7
4
Ring Push Up
3
8-10 reps
RPE 7
5
Scapular Pull-Up
3
8-10 reps
RPE 7
6
Scapular Push Up
3
8-10 reps
RPE 7
7
Dead Hang
1
1-2 mins
RPE 7
8
Roman Chair Sit Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-15 mins
RPE 8
2
Goblet Duck Walk
3
4-5 reps
RPE 7
3
Ring Row
3
8-10 reps
RPE 7
4
Ring Push Up
3
8-10 reps
RPE 7
5
Scapular Pull-Up
3
8-10 reps
RPE 7
6
Scapular Push Up
3
8-10 reps
RPE 7
7
Dead Hang
1
1-2 mins
RPE 7
8
Roman Chair Sit Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
3-5 mins
RPE 7
2
Lateral Banded Walk
3
8-10 reps
RPE 7
3
Hip Thrust (Band)
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
5
Shrug (Band)
3
8-10 reps
RPE 7
6
Band Pull Apart
3
8-10 reps
RPE 7
7
Plank with Shoulder Taps
3
8-10 reps
RPE 7
8
Pike Push Up
3
8-10 reps
RPE 7
9
Hanging Knee Raise
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
3-5 mins
RPE 7
2
Lateral Banded Walk
3
8-10 reps
RPE 7
3
Hip Thrust (Band)
3
8-10 reps
RPE 7
4
Standing Calf Raise
3
8-10 reps
RPE 7
5
Shrug (Band)
3
8-10 reps
RPE 7
6
Band Pull Apart
3
8-10 reps
RPE 7
7
Plank with Shoulder Taps
3
8-10 reps
RPE 7
8
Pike Push Up
3
8-10 reps
RPE 7
9
Hanging Knee Raise
3
8-10 reps
RPE 7
Week 1
1 / 16 Weeks
Day 2
1
Walk
1 Set
5 mins
@7.5
2
Lateral Banded Walk
3 Sets
8-10 Reps
@6.5
3
Hip Thrust (Band)
3 Sets
8-10 Reps
@6.5
4
Band Pull Apart
3 Sets
8-10 Reps
@6.5
5
Shrug (Band)
3 Sets
8-10 Reps
@6.5
6
Chest Fly (Cable)
3 Sets
8-10 Reps
@6.5
7
Cable Low Row
3 Sets
8-10 Reps
@6.5
8
Cable Crunch
3 Sets
8-10 Reps
@6.5
Day 3
1
500m Row
1 Set
5 mins
@6.5
2
Kettlebell Clean and Press
3 Sets
8-10 Reps
@6.5
3
Goblet Duck Walk
3 Sets
8-10 Reps
@6.5
4
Kettlebell Gorilla Row
3 Sets
8-10 Reps
@6.5
5
Snatch (Kettlebell)
3 Sets
8-10 Reps
@6.5
6
One Arm Overhead Carry with March
3 Sets
8-10 Reps
@6.5
7
Turkish Get Up
3 Sets
8-10 Reps
@6.5
8
Hanging Knee Raise
3 Sets
8-10 Reps
@6.5
Day 1
1
500m Row
1 Set
-
2
Squat to Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Reverse Lunge (Dumbbell)
3 Sets
8-10 Reps
@7.5
4
Hang Power Clean
3 Sets
8-10 Reps
@7.5
5
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@7.5
6
Jammer Press
3 Sets
8-10 Reps
@7.5
7
Barbell Row
3 Sets
8-10 Reps
@7.5
8
Hanging Knee Raise
3 Sets
8-10 Reps
@7.5