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BoostcampPNG

Project 6PKA36

by Ken Limz

Program Description

10km PR Breaking Sub 54 minute and building abs

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 09, 2025 06:20
  • Last Edited
    Jun 18, 2025 11:35

Summary

Embark on an 8-week journey with Project 6PKA36, designed for those ready to push their limits every day of the week. This comprehensive program combines cardio and strength training, featuring a mix of running, bodyweight exercises, and machine workouts that target all major muscle groups. With daily sessions, you’ll build endurance, strength, and agility, ensuring you stay engaged and motivated throughout your fitness transformation. Get ready to elevate your training and achieve your goals with this full-gym program!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
3
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Run
1 Set
35-50 mins
@6
2
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
3
Step-Up (Weighted)
4 Sets
8-12 Reps
@6
4
Lateral Lunge
4 Sets
12-15 Reps
@6
5
Leg Raise (Captain's Chair)
4 Sets
10-12 Reps
@6
6
Decline Crunch
4 Sets
15-20 Reps
@6
7
Kettlebell Halo
4 Sets
10 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
12-15 Reps
@7
3
Dip (Weighted)
4 Sets
2-3 Reps
@8
4
Pec Deck (Machine)
4 Sets
16-20 Reps
@8
5
Chin-Up (Assisted)
4 Sets
8-12 Reps
@8
6
Bicep Curl (EZ Bar)
4 Sets
12-20 Reps
@6
7
Decline Crunch
3 Sets
15-20 Reps
@6
8
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
@6
Day 3
1
Run
1 Set
45-60 mins
@8
2
Decline Crunch
4 Sets
15-20 Reps
@6
3
Leg Raise (Captain's Chair)
4 Sets
12-15 Reps
@6
4
Kettlebell Halo
4 Sets
10-15 Reps
@6
Day 4
1
High Bar Squat (Barbell)
3 Sets
7 Reps
70%
2
Overhead Press (Barbell)
3 Sets
7 Reps
70%
3
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@7
4
Reverse Pec Deck
3 Sets
12-20 Reps
@8
5
Lateral Lunge
3 Sets
8-12 Reps
@6
6
Calf Raise (Leg Press)
3 Sets
12-20 Reps
@6
7
Decline Crunch
3 Sets
12-20 Reps
@6
8
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@6
9
Kettlebell Halo
3 Sets
10 Reps
@6
Day 5
1
Run
1 Set
45-60 mins
@7
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Bench Press (Barbell)
3 Sets
6 Reps
78%
4
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
12-16 Reps
@7
6
Lat Pulldown (Neutral Grip)
3 Sets
12-16 Reps
@7
7
Decline Crunch
3 Sets
15-20 Reps
@6
8
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@6
Day 6
1
Walk
1 Set
15-20 mins
@6
Day 7
1
Run
1 Set
55-70 mins
@6