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BoostcampPNG

Fitness First LK

by Jewin Arthur
4.0
(1 rating)

Program Description

Fat lose

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2025 06:03
  • Last Edited
    Jun 18, 2025 09:28

Summary

Embark on a transformative 12-week journey with Fitness First LK, designed for those ready to elevate their strength and conditioning. This program spans four days a week, focusing on a balanced mix of machine, barbell, and bodyweight exercises that target all major muscle groups. Each session includes high-intensity movements like Lat Pulldowns and Jump Squats, ensuring you build muscle while boosting endurance. Perfect for gym enthusiasts looking to push their limits and achieve tangible results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Chest
11.2%
Front Delts
9.6%
Triceps
8.4%
Biceps
7.6%
Abs
7.6%
Hamstrings
6.4%
Upper Back
6.4%
Middle Delts
6%
Glutes
5.6%
Lats
5.6%
Forearms
4.8%
Rear Delts
2.4%
Adductors
2.4%
Other
2%
Calves
2%
Lower Back
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Sumo Squat
3
15 reps
RPE 6.5
5
Calf Raise (Machine)
3
15 reps
RPE 6.5
6
Triceps Push Down (Machine)
3
15 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
8
Tricep Kickback
3
15 reps
RPE 6
9
Lying Leg Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Bent Over Row (Barbell)
3
15 reps
RPE 7
3
One Arm Row (D/B)
3
15 reps
RPE 7
4
Bicep Curl (Cable)
3
15 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 7
7
Abs Crunch (Machine)
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15 reps
RPE 7
2
Chest Press (Machine)
3
15 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise (F/X) Bar
3
15 reps
RPE 6.5
5
Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Lying Side Lateral Raise
3
15 reps
RPE 6.5
7
Shrug (Dumbbell)
3
15 reps
RPE 6.5
8
Chest Fly (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
15 reps
RPE 6.5
2
Mountain Climber
3
15 reps
RPE 6.5
3
Jump Squat
3
15 reps
RPE 6.5
4
Med Ball Slam
3
15 reps
RPE 6
5
Battle Ropes
3
5 mins
RPE 6.5
6
Lying Leg Raise
3
15 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
15 Reps
@7
3
One Arm Row (D/B)
3 Sets
15 Reps
@7
4
Bicep Curl (Cable)
3 Sets
15 Reps
@7
5
Hammer Curl
3 Sets
15 Reps
@6
6
Wrist Curls
3 Sets
15 Reps
@7
7
Abs Crunch (Machine)
3 Sets
20 Reps
@6.5
Day 4
1
Jumping Jack
3 Sets
15 Reps
@6.5
2
Mountain Climber
3 Sets
15 Reps
@6.5
3
Jump Squat
3 Sets
15 Reps
@6.5
4
Med Ball Slam
3 Sets
15 Reps
@6
5
Battle Ropes
3 Sets
5 mins
@6.5
6
Lying Leg Raise
3 Sets
15 Reps
@6.5
Day 3
1
Pullover (Dumbbell)
3 Sets
15 Reps
@7
2
Chest Press (Machine)
3 Sets
15 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
4
Front Raise (F/X) Bar
3 Sets
15 Reps
@6.5
5
Bench Press (Barbell)
3 Sets
15 Reps
@6.5
6
Lying Side Lateral Raise
3 Sets
15 Reps
@6.5
7
Shrug (Dumbbell)
3 Sets
15 Reps
@6.5
8
Chest Fly (Cable)
3 Sets
15 Reps
@6.5
Day 1
1
Hack Squat
3 Sets
15 Reps
@7
2
Leg Extension
3 Sets
15 Reps
@7
3
Leg Press
3 Sets
15 Reps
@7
4
Sumo Squat
3 Sets
15 Reps
@6.5
5
Calf Raise (Machine)
3 Sets
15 Reps
@6.5
6
Triceps Push Down (Machine)
3 Sets
15 Reps
@6
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@6
8
Tricep Kickback
3 Sets
15 Reps
@6
9
Lying Leg Curl
3 Sets
15 Reps
@6.5