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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!
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4.8 Stars with 10, 000+ Ratings
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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