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Sigma training

by Andrew M.
1 athletes joined

Program Description

To become strong is one thang And to be cool is another but them together is just sigma.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 28, 2025 08:00
  • Last Edited
    Jul 29, 2025 05:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
7
10 reps
RPE 6
2
Inch Worm + Push Up
5
5 reps
RPE 7
3
Push Up (Weighted)
5
10 reps
RPE 7
4
Push Up (Knees)
4
15 reps
RPE 6
5
Plank to Push Up
4
14 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 7
2
Bicep Curl (Dumbbell)
4
35 reps
RPE 6.5
3
Reverse Bicep Curl (Dumbbell)
3
25 reps
RPE 6.5
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 6.5
5
Incline Tricep Extension (Dumbbell)
3
5 reps
RPE 7.5
6
Rolling Tricep Extension (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3
1 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Shuffle
3
20 reps
RPE 7
2
Goblet Squat
4
10 reps
RPE 6.5
3
Split Squat (Bodyweight)
4
15 reps
RPE 6.5
4
Wall Sit
4
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
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
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
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
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
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)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
2
Reverse Abs Crunch (Bodyweight)
4
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)
4 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)
3 Sets
5 Reps
@7.5
6
Rolling Tricep Extension (Dumbbell)
1 Set
-
7
Overhead Tricep Extension (Dumbbell)
4 Sets
10 Reps
@6.5
8
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1 Reps
@6.5