Program Description
Get in shape for SEAL training
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 15, 2024 07:32
- Last EditedAug 29, 2024 05:35
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
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
2
Swim
1
20 mins
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Run1 Set
40 mins
2
Swim1 Set
20 mins
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up5 Sets
10 Reps
@10
8
Plank3 Sets
30 secs
@10
9
Flutter Kicks3 Sets
45 secs
@10
10
Side Plank3 Sets
30 secs
@10
Day 3
1
Run1 Set
10 mins
@10
2
Sit Up10 Sets
10 Reps
3
Flutter Kicks3 Sets
45 secs
@10
4
Plank3 Sets
30 secs
@10
5
Push Up5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)5 Sets
2-6 Reps
@10
Day 4
1
Run1 Set
20 mins
@10
2
Swim1 Set
10 mins
@10
3
Chest Supported Row (Machine)5 Sets
5 Reps
@10
4
Dumbbell Row5 Sets
5 Reps
@10
5
Shrug (Dumbbell)5 Sets
5 Reps
@10
Day 2
1
Swim1 Set
20 mins
@10
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up5 Sets
10 Reps
@10
8
Sit Up5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)5 Sets
2-6 Reps
@10
Day 5
1
Swim1 Set
40 mins
@10
2
Squat (Barbell)5 Sets
5 Reps
@10
3
Leg Press5 Sets
5 Reps
@10
4
Deadlift (Barbell)5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)5 Sets
5 Reps
@10
6
Push Up5 Sets
10 Reps
@10
7
Sit Up5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)5 Sets
2-6 Reps
@10