Program Description
THE TACTICAL PHYSIQUE: A FUNCTIONAL STRENGTH & CONDITIONING WORKOUT
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 30, 2024 04:25
- Last EditedSep 06, 2024 11:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
4 Sets
12 Reps
5 Reps
@6
@9.5
2
Romanian Deadlift (Barbell)1 Set
4 Sets
12 Reps
5 Reps
@6
@9.5
3A
Incline Bench Press (Dumbbell)2 Sets
4 Sets
12 Reps
8 Reps
@6
@9.5
3B
Wide Grip Pull-Up2 Sets
4 Sets
12 Reps
8 Reps
@6
@9.5
4A
TRX Row3 Sets
15 Reps
@9.5
4B
Plyo Push-Up3 Sets
15 Reps
@9.5
5A
Hanging Leg Raise3 Sets
15 Reps
@9.5
5B
Plank3 Sets
30 secs
@9.5
5C
Sprint3 Sets
8 Reps
@9.5
Day 2
1A
Standing Shoulder Press (Dumbbell)2 Sets
4 Sets
12 Reps
15 Reps
@6
@9.5
1B
Face Pull2 Sets
4 Sets
12 Reps
15 Reps
@6
@9.5
1C
Bulgarian Split Squat (Barbell)2 Sets
4 Sets
12 Reps
10 Reps
@6
@9.5
2A
Bicep Curl (Dumbbell)1 Set
4 Sets
12 Reps
15 Reps
@6
@9.5
2B
Dip (Bodyweight)1 Set
4 Sets
12 Reps
15 Reps
@6
@9.5
3A
Deadlift (Barbell)3 Sets
15 Reps
@9.5
3B
Standing Calf Raise3 Sets
15 Reps
@9.5
4A
Sit Up3 Sets
20 Reps
@9.5
4B
Lying Leg Raise3 Sets
20 Reps
@9.5
4C
Farmer's Walk (Weighted)1 Set
3 Reps
Day 3
1
Clean and Press2 Sets
3 Sets
15 Reps
8 Reps
@6
@9.5
2
Box Jump1 Set
4 Sets
10 Reps
10 Reps
@6
@9.5
3
Walking Lunge1 Set
3 Reps
@9.5
4
Plyo Push-Up1 Set
3 Sets
10 Reps
8 Reps
@6
@9.5
5
Bench Press (Dumbbell)3 Sets
8 Reps
@9.5
6
Bent Over Row (Barbell)1 Set
3 Sets
12 Reps
8 Reps
@6
@9.5
7
Plank1 Set
2 mins
@9.5
8
Sprint1 Set
8 Reps
@9.5
Day 4
1
Sprint1 Set
3 Sets
180 secs
10 secs
@6
@10
2A
Lateral Lunge3 Sets
5 Reps
@9.5
2B
Seated Calf Raise3 Sets
12 Reps
@9.5
3A
Chin-Up (Bodyweight)1 Set
3 Sets
12 Reps
12 Reps
@6
@9.5
3B
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@6
@9.5
4A
Shrug (Dumbbell)3 Sets
12 Reps
@9.5
4B
Hyperextension3 Sets
12 Reps
@9.5
5A
Abs Crunch (Bodyweight)3 Sets
20 Reps
@9.5
5B
Hanging Leg Raise3 Sets
20 Reps
@9.5
Day 5
1A
Push Up1 Set
20 Reps
@9.5
1B
Squat (Bodyweight)1 Set
20 Reps
@9.5
1C
Pull-Up (Bodyweight)1 Set
10 Reps
@9.5
1D
Walking Lunge (Dumbbell)1 Set
10 Reps
@9.5
1E
Dip (Bodyweight)1 Set
10 Reps
@9.5
1F
Sprint1 Set
10 secs
@9.5
1G
Abs Crunch (Bodyweight)1 Set
20 Reps
@9.5