logo
BoostcampPNG

Saiyan- Home Movements

by Cameron J O’Neal
13 athletes joined

Program Description

READ BEFORE TRAINING HOME MOVEMENTS As This program is similar to Monster Hunter but with a change of sets, reps and exercises here and there. Kent for Novice and intermediate lifters I would always recommend this one some other programs I’ve made. I made it so the you’ll put on some mass if you’re looking for something along the line of such. Always make sure that you’re eating food, drinking water and sleeping to support your training and overall body weight.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 20, 2024 01:23
  • Last Edited
    Dec 04, 2024 11:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8
2
French Press
3
8-10 reps
RPE 9
3
Push Up
4
40 reps
RPE 8.5
4
Bent Over Row (Dumbbell)
3
12-16 reps
RPE 9
5
Lunge (Kettlebell)
1
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8.5
2
Push Up
4
40 reps
RPE 9
3
Upright Row (Dumbbell)
3
10-18 reps
RPE 9.5
4
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
2
Lunge (Kettlebell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9.5
4
Arnold Press
3
8-10 reps
RPE 9
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
40 reps
RPE 9
2
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8.5
3
French Press
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
1
AMRAP
RPE 10
2
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 10
3
Push Up
4
40 reps
RPE 9
4
Wide Grip Pull-Up
1
AMRAP
RPE 9.5
5
Standing Calf Raise
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
AMRAP
RPE 10
1B
Run
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Hammer Curl
3 Sets
10-15 Reps
@8.5
2
Push Up
4 Sets
40 Reps
@9
3
Upright Row (Dumbbell)
3 Sets
10-18 Reps
@9.5
4
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
2
Lunge (Kettlebell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9.5
4
Arnold Press
3 Sets
8-10 Reps
@9
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
Day 4
1
Push Up
4 Sets
40 Reps
@9
2
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
French Press
3 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
1 Set
AMRAP
@10
2
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@10
3
Push Up
4 Sets
40 Reps
@9
4
Wide Grip Pull-Up
1 Set
AMRAP
@9.5
5
Standing Calf Raise
1 Set
AMRAP
@10
Day 6
1A
Walk
1 Set
AMRAP
@10
1B
Run
1 Set
AMRAP
@10
Day 7
1A
Walk
1 Set
AMRAP
@10
1B
Run
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
@8
2
French Press
3 Sets
8-10 Reps
@9
3
Push Up
4 Sets
40 Reps
@8.5
4
Bent Over Row (Dumbbell)
3 Sets
12-16 Reps
@9
5
Lunge (Kettlebell)
1 Set
AMRAP
@9-10