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John’s Nautilus full body circuit for beginners

by John L.
3 athletes joined

Program Description

To provide a basic workout for beginners seeking to get into the gym and get moving without all the intimidation of all the equipment.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 08:39
  • Last Edited
    Jun 18, 2025 12:31

Summary

Embark on a transformative 12-week journey with John’s Nautilus Full Body Circuit, designed specifically for beginners. This program features five days of diverse, machine-based workouts that target all major muscle groups, ensuring a balanced approach to strength training. Each session combines foundational exercises like the Chest Press and Leg Press with guided intensity levels to help you build confidence and muscle effectively. Get ready to enhance your fitness and establish a solid routine that sets the stage for your long-term success!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 6.5
2
Seated Row (Machine)
3
10-15 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
3
10-15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6.5
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 6.5
7
Ab Crunch Machine
3
12-15 reps
RPE 6.5
8
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 6.5
2
Leg Curl
3
10-15 reps
RPE 6.5
3
Leg Extension
3
10-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Wrist Roller
1
AMRAP
RPE 6
6
Sled Push 20-30 Yards
4
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Leg Press
2
8-10 reps
RPE 6
4
Shoulder Press (Machine)
2
8-10 reps
RPE 6
5
Wrist Curls
3
8-10 reps
RPE 6.5
6
Ab Crunch Machine
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 6.5
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Rear Delt Fly (Cable)
3
10-12 reps
RPE 6.5
5
Bicep Curl (Machine)
3
12-15 reps
RPE 6.5
6
Wrist Rotations
4
10 reps
RPE 6.5
7
Sled Push 20-30 Yards
3
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 6
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lunge (Barbell)
3
10 reps
RPE 6
4
Standing Calf Raise
3
15-20 reps
RPE 6
5
Ab Crunch Machine
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
3
AMRAP
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10-15 Reps
@6.5
2
Seated Row (Machine)
3 Sets
10-15 Reps
@6.5
3
Shoulder Press (Machine)
3 Sets
10-15 Reps
@6.5
4
Bicep Curl (Machine)
3 Sets
10-15 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@6.5
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@6.5
7
Ab Crunch Machine
3 Sets
12-15 Reps
@6.5
8
Sled Push 20-30 Yards
3 Sets
AMRAP
@6.5
Day 2
1
Leg Press
3 Sets
10-15 Reps
@6.5
2
Leg Curl
3 Sets
10-15 Reps
@6.5
3
Leg Extension
3 Sets
10-15 Reps
@6.5
4
Standing Calf Raise
3 Sets
15-20 Reps
@6.5
5
Wrist Roller
1 Set
AMRAP
@6
6
Sled Push 20-30 Yards
4 Sets
AMRAP
@6.5
Day 3
1
Chest Press (Machine)
2 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Leg Press
2 Sets
8-10 Reps
@6
4
Shoulder Press (Machine)
2 Sets
8-10 Reps
@6
5
Wrist Curls
3 Sets
8-10 Reps
@6.5
6
Ab Crunch Machine
3 Sets
12-15 Reps
@6.5
7
Sled Push 20-30 Yards
3 Sets
AMRAP
@6.5
Day 4
1
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@6.5
2
Lat Pulldown
3 Sets
8-10 Reps
@6.5
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Machine)
3 Sets
12-15 Reps
@6.5
6
Wrist Rotations
4 Sets
10 Reps
@6.5
7
Sled Push 20-30 Yards
3 Sets
AMRAP
@6.5
Day 5
1
Leg Press
4 Sets
8-10 Reps
@6
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lunge (Barbell)
3 Sets
10 Reps
@6
4
Standing Calf Raise
3 Sets
15-20 Reps
@6
5
Ab Crunch Machine
3 Sets
12-15 Reps
@6.5
6
Sled Push 20-30 Yards
3 Sets
AMRAP
@6