Program Description
Overall functionality training program is based on: Strength training, bodyweight movements, core strength, conditioning work, dynamic exercises, supersets Warm-up - go through 1A - 1G. Remember to read notes for exercises. Beyond the workout plan, the following must be done weekly: Rest: 2x weekly (every 2-3 days) Stretch: 2-3x+ weekly (after workout, at home, during rest-days, etc.) Run: 1-2x weekly (outdoor or threadmill) Yoga: 1x weekly Based on: https://www.muscleandstrength.com/workouts/tactical-physique-strength-conditioning-workout
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedMay 28, 2025 10:46
- Last EditedJun 18, 2025 08:31
Summary
Unlock your potential with the SK Hybrid - Functional Strength & Conditioning program! Over 10 weeks, this dynamic training plan combines strength and conditioning workouts five days a week, utilizing supersets and a variety of exercises to build functional strength and enhance muscular endurance. You'll engage in bodyweight movements, barbell lifts, and more, all designed to challenge your limits and boost your performance. Get ready to transform your fitness journey with a program tailored to elevate your strength and conditioning game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Dumbbell)
4
5-8 reps
-
4A
Incline Bench Press (Dumbbell)
4
5-8 reps
-
4B
Pull-Up (Bodyweight)
4
5-8 reps
-
5A
TRX Row
3
10-15 reps
-
5B
Plyometric Push-Up
3
10-15 reps
-
6A
Hanging Leg Raise
3
10-15 reps
-
6B
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3A
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
3B
Dips (Bodyweight)
4
10-15 reps
-
4A
Bicep Curl (Cable)
4
10-15 reps
-
4B
Rear Delt Rope Pull (Cable)
4
10-15 reps
-
5A
Deadlift (Barbell)
3
10-15 reps
-
5B
Calf Raise (Bodyweight)
3
10-15 reps
-
6A
Sit Up
3
15-20 reps
-
6B
Lying Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Clean and Press
4
5-8 reps
-
3
Box Jump
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
10-12 reps
-
5
Plyometric Push-Up
4
5-8 reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)
3
5-8 reps
-
7
Bent Over Row (Barbell)
3
5-8 reps
-
8
Plank
3
1.5 mins
-
9
Run
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Hanging Leg Raise
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10-15 reps
-
1G
Shoulder (Warm Up)
5
8 reps
-
2
Stair Master
1
6 mins
-
3A
Lunge (Dumbbell)
3
5 reps
-
3B
Side Lunges (Dumbbell)
3
5 reps
-
3C
Reverse Lunge (Dumbbell)
3
5 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5A
Bench Press (Barbell)
3
8-12 reps
-
5B
Chin-Up (Bodyweight)
3
8-12 reps
-
6A
Shrug (Dumbbell)
3
8-12 reps
-
6B
Hyperextension
3
8-12 reps
-
7A
Crunches
3
15-20 reps
-
7B
Hanging Knee Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga Class
1
60 mins
-
Week 1
1 / 10 Weeks
Day 1
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Hanging Leg Raise1 Set
10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10-15 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Squat (Barbell)4 Sets
5-8 Reps
-
3
Romanian Deadlift (Dumbbell)4 Sets
5-8 Reps
-
4A
Incline Bench Press (Dumbbell)4 Sets
5-8 Reps
-
4B
Pull-Up (Bodyweight)4 Sets
5-8 Reps
-
5A
TRX Row3 Sets
10-15 Reps
-
5B
Plyometric Push-Up3 Sets
10-15 Reps
-
6A
Hanging Leg Raise3 Sets
10-15 Reps
-
6B
Plank3 Sets
0.5 mins
-
Day 2
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Hanging Leg Raise1 Set
10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10-15 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
10-15 Reps
-
3A
Bulgarian Split Squat (Bodyweight)4 Sets
10 Reps
-
3B
Dips (Bodyweight)4 Sets
10-15 Reps
-
4A
Bicep Curl (Cable)4 Sets
10-15 Reps
-
4B
Rear Delt Rope Pull (Cable)4 Sets
10-15 Reps
-
5A
Deadlift (Barbell)3 Sets
10-15 Reps
-
5B
Calf Raise (Bodyweight)3 Sets
10-15 Reps
-
6A
Sit Up3 Sets
15-20 Reps
-
6B
Lying Leg Raise3 Sets
15-20 Reps
-
Day 3
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Hanging Leg Raise1 Set
10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10-15 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Clean and Press4 Sets
5-8 Reps
-
3
Box Jump4 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
10-12 Reps
-
5
Plyometric Push-Up4 Sets
5-8 Reps
-
6
Single Arm Bench Press (Dumbell/Kettlebell)3 Sets
5-8 Reps
-
7
Bent Over Row (Barbell)3 Sets
5-8 Reps
-
8
Plank3 Sets
1.5 mins
-
9
Run1 Set
12 mins
-
Day 4
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Hanging Leg Raise1 Set
10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10-15 Reps
-
1G
Shoulder (Warm Up)5 Sets
8 Reps
-
2
Stair Master1 Set
6 mins
-
3A
Lunge (Dumbbell)3 Sets
5 Reps
-
3B
Side Lunges (Dumbbell)3 Sets
5 Reps
-
3C
Reverse Lunge (Dumbbell)3 Sets
5 Reps
-
4
Seated Calf Raise3 Sets
10-12 Reps
-
5A
Bench Press (Barbell)3 Sets
8-12 Reps
-
5B
Chin-Up (Bodyweight)3 Sets
8-12 Reps
-
6A
Shrug (Dumbbell)3 Sets
8-12 Reps
-
6B
Hyperextension3 Sets
8-12 Reps
-
7A
Crunches3 Sets
15-20 Reps
-
7B
Hanging Knee Raise3 Sets
15-20 Reps
-
Day 5
1
Yoga Class1 Set
60 mins
-