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BoostcampPNG

Hybrid Boxing

by Pj D.
1 athletes joined

Program Description

This is a program specifically designed for me. Amateur Boxing while maintaining an aesthetic physique.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2025 06:10
  • Last Edited
    Feb 18, 2025 09:23
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Run
5 Sets
-
-
2
Jump Rope
3 Sets
3 mins
-
3
Box Jump
3 Sets
15 Reps
-
4
Squat (Barbell)
4 Sets
5-8 Reps
@7
5
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
7
Single-Leg Leg Curl
2 Sets
10-15 Reps
@10
Day 2
1
Run
1 Set
5 Reps
-
2
Shadow Boxing
1 Set
60 mins
-
Day 3
1
Run
1 Set
5 Reps
-
2
Shadow Boxing
1 Set
60 mins
-
Day 4
1
Run
1 Set
5 Reps
-
2
Shadow Boxing
1 Set
60 mins
-
Day 5
1
Run
1 Set
5 Reps
-
2
Jump Rope
3 Sets
3 mins
-
3
Deadlift (Barbell)
5 Sets
5 Reps
@5
4
Kettlebell Gorilla Row
3 Sets
12-16 Reps
@10
5
Chin-Up (Weighted)
3 Sets
8-12 Reps
@8
6
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
7
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
@8
8
Hanging Leg Raise
2 Sets
6-30 Reps
@10
Day 6
1
Run
10 Sets
-
-
2A
Jump Rope
3 Sets
3 mins
-
2B
Push Up
3 Sets
10-30 Reps
@10
3
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
4
Push Press (Barbell)
3 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Cable Crunch
2 Sets
6-30 Reps
@10
Day 7
1
Yoga
1 Set
-
-
2
Walk
1 Set
120 mins
-