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Venom Snake's workout plan

by Raphael A.
1 athletes joined

Program Description

This program is designed to develop functional strength, endurance, and combat readiness inspired by Venom Snake's physique and capabilities, using only bodyweight exercises and common household items. I made this for myself but I'll be happy if it helps someone else

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2025 01:28
  • Last Edited
    Jun 18, 2025 11:17

Summary

Unleash your inner warrior with Venom Snake's 12-week workout plan, designed for those ready to elevate their fitness game. This comprehensive program features five training days each week, focusing on both upper and lower body strength, while incorporating active recovery sessions to ensure optimal performance and recovery. Expect a mix of bodyweight exercises like push-ups, squats, and dips, all tailored to build muscle and enhance endurance without the need for equipment. Get ready to transform your physique and embrace the challenge!
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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
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
20 reps
15 reps
RPE 6
RPE 6
RPE 6.5
2
Push Up (Incline)
2
1
12 reps
15 reps
RPE 6.5
RPE 6.5
3
Dips Between Chairs
1
1
1
10 reps
15 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
4
Pike Push Up
1
1
1
10 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 8
5
Plank with Shoulder Taps
2
1
20 reps
20 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
1
15 reps
20 reps
RPE 7
RPE 7.5
2
Walking Lunge
3
12 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8.5
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 8
5
Calf Raise (Bodyweight)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
1
10 reps
15 reps
RPE 8
RPE 8.5
2
Mountain Climber
2
1
0.5 mins
0.5 mins
RPE 8.5
RPE 9
3
Jumping Jack
3
1 mins
RPE 7.5
4
High Knees
3
1 mins
RPE 8
5
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
1
15 reps
20 reps
RPE 8
RPE 8
2
Lying Leg Raise
2
1
12 reps
15 reps
RPE 9
RPE 9.5
3
Russian Twist
3
20 reps
RPE 8
4
Bicycle Crunch
3
20 reps
RPE 8.5
5
Side Plank
2
0.5 mins
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Stretching
1 Set
30 mins
@6
Day 1
1
Push Up
1 Set
1 Set
1 Set
15 Reps
20 Reps
15 Reps
@6
@6
@6.5
2
Push Up (Incline)
2 Sets
1 Set
12 Reps
15 Reps
@6.5
@6.5
3
Dips Between Chairs
1 Set
1 Set
1 Set
10 Reps
15 Reps
10 Reps
@7.5
@7.5
@8
4
Pike Push Up
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@7.5
@8
5
Plank with Shoulder Taps
2 Sets
1 Set
20 Reps
20 Reps
@8.5
@9
Day 2
1
Squat (Bodyweight)
2 Sets
1 Set
15 Reps
20 Reps
@7
@7.5
2
Walking Lunge
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@8.5
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@8
5
Calf Raise (Bodyweight)
3 Sets
20 Reps
@8
Day 4
1
Burpee
2 Sets
1 Set
10 Reps
15 Reps
@8
@8.5
2
Mountain Climber
2 Sets
1 Set
0.5 mins
0.5 mins
@8.5
@9
3
Jumping Jack
3 Sets
1 mins
@7.5
4
High Knees
3 Sets
1 mins
@8
5
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9.5
@10
Day 5
1
Sit Up
2 Sets
1 Set
15 Reps
20 Reps
@8
@8
2
Lying Leg Raise
2 Sets
1 Set
12 Reps
15 Reps
@9
@9.5
3
Russian Twist
3 Sets
20 Reps
@8
4
Bicycle Crunch
3 Sets
20 Reps
@8.5
5
Side Plank
2 Sets
0.5 mins
@9.5