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Navy SEAL beginner program

by Daygen H.
37 athletes joined

Program Description

Get in shape for SEAL training

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2024 07:32
  • Last Edited
    Dec 11, 2024 05:59
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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
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
Run
1 Set
40 mins
-
2
Swim
1 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 Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
-
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 2
1
Swim
1 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 Press
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
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 Raise
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
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10