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Tough Mudder prep

by Barry E.

Program Description

16 week prep for Tough Mudder. Race day will be the final Saturday or Sunday (depending on when booked)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle, Bodyweight Fitness, Strength
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2026 10:56
  • Last Edited
    Apr 02, 2026 12:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Glutes
13.3%
Hamstrings
12.2%
Abs
10.1%
Lats
8.8%
Upper Back
8.8%
Other
5.8%
Biceps
5.7%
Forearms
4.2%
Front Delts
3.2%
Triceps
2.9%
Chest
2.4%
Adductors
2.1%
Lower Back
2.1%
Calves
1.7%
Cardio
1.6%
Middle Delts
0.5%
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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
Pull-Up (Assisted)
3
6-8 reps
-
2
Barbell Row (Smith Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dead Hang
3
0.5 mins
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Barbell Row (Smith Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dead Hang
3
0.5 mins
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Barbell Row (Smith Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dead Hang
3
0.5 mins
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Barbell Row (Smith Machine)
3
8 reps
-
3
Dead Hang
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Barbell Row (Smith Machine)
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Dead Hang
4
0.75 mins
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Barbell Row (Smith Machine)
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Dead Hang
4
0.75 mins
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-10 reps
-
2
Barbell Row (Smith Machine)
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Dead Hang
4
0.75 mins
-
5
Hammer Curl (Dumbbell)
4
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Barbell Row (Smith Machine)
3
8 reps
-
3
Dead Hang
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
10-12 reps
-
2
Barbell Row (Smith Machine)
5
10 reps
-
3
Lat Pulldown
5
12 reps
-
4
Dead Hang
4
1 mins
-
5
Hammer Curl (Dumbbell)
5
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
10-12 reps
-
2
Barbell Row (Smith Machine)
5
10 reps
-
3
Lat Pulldown
5
12 reps
-
4
Dead Hang
4
1 mins
-
5
Hammer Curl (Dumbbell)
5
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
10-12 reps
-
2
Barbell Row (Smith Machine)
5
10 reps
-
3
Lat Pulldown
5
12 reps
-
4
Dead Hang
4
1 mins
-
5
Hammer Curl (Dumbbell)
5
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Barbell Row (Smith Machine)
3
8 reps
-
3
Dead Hang
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Barbell Row (Smith Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Barbell Row (Smith Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Barbell Row (Smith Machine)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Dead Hang
3
1 mins
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Barbell Row (Smith Machine)
3
8 reps
-
3
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
15 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
8
1000 reps
400 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
8
1000 reps
400 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Run
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5A
Prowler Push
3
20 reps
-
5B
Reverse Sled Drag
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5A
Prowler Push
3
20 reps
-
5B
Reverse Sled Drag
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5A
Prowler Push
3
20 reps
-
5B
Reverse Sled Drag
3
20 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Mobility
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5A
Prowler Push
4
30 reps
-
5B
Reverse Sled Drag
4
30 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5A
Prowler Push
4
30 reps
-
5B
Reverse Sled Drag
4
30 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
4
10 reps
-
5A
Prowler Push
4
30 reps
-
5B
Reverse Sled Drag
4
30 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Mobility
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
5
10 reps
-
5A
Prowler Push
5
40 reps
-
5B
Reverse Sled Drag
5
40 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
5
10 reps
-
5A
Prowler Push
5
40 reps
-
5B
Reverse Sled Drag
5
40 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Stiff Leg Deadlift
5
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Step-Up (Weighted)
5
10 reps
-
5A
Prowler Push
5
40 reps
-
5B
Reverse Sled Drag
5
40 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Mobility
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5A
Prowler Push
3
40 reps
-
5B
Reverse Sled Drag
3
40 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5A
Prowler Push
3
40 reps
-
5B
Reverse Sled Drag
3
40 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5A
Prowler Push
3
40 reps
-
5B
Reverse Sled Drag
3
40 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Mobility
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
5
10 reps
-
1B
Box Jump
5
8 reps
-
1C
Burpee
5
6 reps
-
1D
Rest
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Push Up
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
2
200 reps
-
1B
SkiErg
2
15 reps
-
1C
Treadmill
2
200 reps
-
1D
Wall Ball
2
20 reps
-
1E
Treadmill
2
200 reps
-
1F
Prowler Push
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
5 reps
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
15 reps
-
2A
Thruster (Dumbbell)
3
8 reps
-
2B
Sandbag Zercher Carry
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
6
12 reps
-
1B
Box Jump
6
10 reps
-
1C
Burpee
6
8 reps
-
1D
Inverted Row
6
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Push Up
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
4
Renegade Row
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
3
400 reps
-
1B
SkiErg
3
15 reps
-
1C
Treadmill
3
400 reps
-
1D
Wall Ball
3
20 reps
-
1E
Treadmill
3
400 reps
-
1F
Prowler Push
3
15 reps
-
1G
Burpee Broad Jumps
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
6 reps
-
1B
Push Up
1
12 reps
-
1C
Squat (Bodyweight)
1
20 reps
-
2A
Thruster (Dumbbell)
4
8 reps
-
2B
Sandbag Zercher Carry
4
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
7
15 reps
-
1B
Box Jump
7
12 reps
-
1C
Burpee
7
10 reps
-
1D
Inverted Row
7
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Pull-Up (Assisted)
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
4
Renegade Row
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
4
400 reps
-
1B
SkiErg
4
20 reps
-
1C
Treadmill
4
400 reps
-
1D
Wall Ball
4
25 reps
-
1E
Treadmill
4
400 reps
-
1F
Prowler Push
4
20 reps
-
1G
Burpee Broad Jumps
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
8 reps
-
1B
Push Up
1
15 reps
-
1C
Squat (Bodyweight)
1
25 reps
-
2A
Thruster (Dumbbell)
5
8 reps
-
2B
Sandbag Zercher Carry
5
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
5
10 reps
-
1B
Box Jump
5
8 reps
-
1C
Burpee
5
6 reps
-
1D
Rest
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Push Up
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
2
200 reps
-
1B
Rowing Machine
2
10 reps
-
1C
Treadmill
2
200 reps
-
1D
Wall Ball
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
5 reps
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lying Leg Raise
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lying Leg Raise
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lying Leg Raise
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3A
Hanging Leg Raise
4
-
3B
Plank
4
-
3C
Abs Crunch (Bodyweight)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
-
3
Box Jump
4
8 reps
-
4
Sandbag Zercher Carry
4
40 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
-
3
Box Jump
4
8 reps
-
4
Sandbag Zercher Carry
4
40 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
-
3
Box Jump
4
8 reps
-
4
Sandbag Zercher Carry
4
40 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Dead Hang
4
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Assisted)
5
-
3
Box Jump
4
8 reps
-
4
Sandbag Zercher Carry
5
50 reps
-
5
Seated Row (Cable)
5
12 reps
-
6
Dead Hang
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Assisted)
5
-
3
Box Jump
4
8 reps
-
4
Sandbag Zercher Carry
5
50 reps
-
5
Seated Row (Cable)
5
12 reps
-
6
Dead Hang
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Assisted)
5
-
3
Box Jump
4
8 reps
-
4
Sandbag Zercher Carry
5
50 reps
-
5
Seated Row (Cable)
5
12 reps
-
6
Dead Hang
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Pull-Up (Assisted)
3
-
3
Box Jump
3
8 reps
-
4
Sandbag Zercher Carry
3
50 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dead Hang
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Pull-Up (Assisted)
3
-
3
Box Jump
3
8 reps
-
4
Sandbag Zercher Carry
3
50 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dead Hang
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Pull-Up (Assisted)
3
-
3
Box Jump
3
8 reps
-
4
Sandbag Zercher Carry
3
50 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Dead Hang
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
8000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
11000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
8000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
13000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
14000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
16000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
18000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
19000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
21000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
12000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
16000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
13000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobility
1
30-40 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Barbell Row (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Dead Hang
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
-
-
-
Day 2
1
Run
1 Set
20 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Prowler Push
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5B
Reverse Sled Drag
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1A
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
1B
Box Jump
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
1C
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
1D
Rest
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 5
1
Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lying Leg Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 6
1
Run
1 Set
8000 Reps
-
Day 7
1
Mobility
1 Set
30-40 mins
-