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BoostcampPNG

My second Level

by Andrew M.
1 athletes joined

Program Description

It’s the same person this were my last one that I had made but the last ones more tense 😬 

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 28, 2025 08:00
  • Last Edited
    Aug 24, 2025 07:29

Summary

Unleash your potential with Sigma Training, an 18-week program designed for serious lifters ready to elevate their game. Committing to 6 days a week, you'll engage in a dynamic mix of bodyweight and weighted exercises, focusing on strength, endurance, and core stability. From push-ups to goblet squats, each session is crafted to challenge your limits and sculpt your physique. Perfect for those with a garage gym setup, this program will transform your training routine and deliver real results. Get ready to push your boundaries and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.2%
Chest
16.4%
Abs
14%
Quadriceps
11.1%
Front Delts
8.1%
Hamstrings
5.8%
Biceps
4.9%
Glutes
4.6%
Stretching
3.6%
Other
3.3%
Forearms
2.6%
Upper Back
2%
Cardio
1.8%
Lats
1.8%
Middle Delts
1.2%
Adductors
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
1
10 reps
RPE 7
-
4
Push Up (Knees)
1
1
15 reps
RPE 6
-
5
Plank to Push Up
1
1
14 reps
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
1
10 reps
RPE 7
-
4
Push Up (Knees)
1
1
15 reps
RPE 6
-
5
Plank to Push Up
1
1
14 reps
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
1
10 reps
RPE 7
-
4
Push Up (Knees)
1
1
15 reps
RPE 6
-
5
Plank to Push Up
1
1
14 reps
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
1
10 reps
RPE 7
-
4
Push Up (Knees)
1
1
15 reps
RPE 6
-
5
Plank to Push Up
1
1
14 reps
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
1
10 reps
RPE 7
-
4
Push Up (Knees)
1
1
15 reps
RPE 6
-
5
Plank to Push Up
1
1
14 reps
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
1
10 reps
RPE 7
-
4
Push Up (Knees)
1
1
15 reps
RPE 6
-
5
Plank to Push Up
1
1
14 reps
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Inch Worm + Push Up
1
5 reps
RPE 7
3
Push Up (Weighted)
1
10 reps
RPE 7
4
Push Up (Knees)
1
15 reps
RPE 6
5
Plank to Push Up
1
14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
1
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
1
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
1
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
1
5 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
1
10 reps
RPE 6.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
1 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
1
20 reps
RPE 7
2
Goblet Squat
1
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
1
15 reps
RPE 6.5
4
Wall Sit
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1
10 mins
RPE 6
-
2
Couch Stretch
1
4 mins
RPE 6.5
3
Butt Kicks
1
4 mins
RPE 6
4
Dynamic Hamstring Sweeps
1
-
5
Walking Knee Hugs
1
5 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
1
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
2 mins
RPE 6.5
2
Sprint
1
5 mins
RPE 6.5
3
Cycling
1
25 mins
RPE 6
4
Jump Rope
1
1 mins
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Push Up
7 Sets
10 Reps
@6
2
Inch Worm + Push Up
5 Sets
5 Reps
@7
3
Push Up (Weighted)
5 Sets
10 Reps
@7
4
Push Up (Knees)
4 Sets
15 Reps
@6
5
Plank to Push Up
4 Sets
14 Reps
@6.5
Day 3
1
Lateral Shuffle
3 Sets
20 Reps
@7
2
Goblet Squat
4 Sets
10 Reps
@6.5
3
Split Squat (Bodyweight)
4 Sets
15 Reps
@6.5
4
Wall Sit
4 Sets
1 Reps
@8
Day 4
1
Stretching
1 Set
1 Set
10 mins
@6
-
2
Couch Stretch
1 Set
4 mins
@6.5
3
Butt Kicks
1 Set
4 mins
@6
4
Dynamic Hamstring Sweeps
1 Set
-
5
Walking Knee Hugs
1 Set
5 Reps
@6.5
Day 5
1
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@6.5
2
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
@6.5
Day 6
1
Shadow Boxing
1 Set
2 mins
@6.5
2
Sprint
1 Set
5 mins
@6.5
3
Cycling
1 Set
25 mins
@6
4
Jump Rope
1 Set
1 mins
@7.5
Day 2
1
Wrist Curls
3 Sets
15 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
35 Reps
@6.5
3
Reverse Bicep Curl (Dumbbell)
3 Sets
25 Reps
@6.5
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@6.5
5
Incline Tricep Extension (Dumbbell)
4 Sets
5 Reps
@7.5
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@6.5
7
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1 Reps
@6.5