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Hybrid Longevity and Strength

by Oli Thomas

Program Description

Be sure to effectively warm up and cool down after every workout. Take 2-3 minutes rest between sets and exercises. Keep your hydration levels up, and nutrition on point. This is an intermediate level program, although is adaptable to all levels. This program focuses on strength, longevity, mobility, injury prevention and conditioning whilst maintaining the identity of lifting weights in traditional ways. This is designed to help those who have come back from injury, want to adapt their training to prevent future injuries, or the average person simply looking to make a change from the traditional hypertrophic, body building training routine. I have personally run this program after having a rotator cuff injury and it has benefitted me big time, but don’t take my word for it, give it a try and leave your review below to let others know how you’ve gotten on and if it’s worked for you!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2026 05:30
  • Last Edited
    Feb 24, 2026 06:08
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.3%
Triceps
11.1%
Abs
10%
Quadriceps
9.5%
Upper Back
9.5%
Hamstrings
8.4%
Chest
8.4%
Glutes
6.9%
Biceps
6.9%
Forearms
6.1%
Lats
5.3%
Rear Delts
2.4%
Other
1.6%
Adductors
1.6%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8
2
Rear Foot Elevated Split Squat
3
8 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Y Raise
3
12 reps
RPE 6.5
6A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
6B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
7A
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 7
2A
Bear Crawl
3
20 reps
RPE 7
2B
Push Up
3
15 reps
RPE 7
3
Walking Lunge
3
20 reps
RPE 8
4
Hanging Knee Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
20 reps
RPE 7
2
Goblet Squat
3
6 reps
RPE 8.5
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
4
Landmine Press
3
8 reps
RPE 7
5
Suitcase Carry
3
0.5 mins
RPE 8.5
6
Dead Hang
3
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Kettlebell Swing
3 Sets
15 Reps
@7
2A
Bear Crawl
3 Sets
20 Reps
@7
2B
Push Up
3 Sets
15 Reps
@7
3
Walking Lunge
3 Sets
20 Reps
@8
4
Hanging Knee Raise
3 Sets
10 Reps
@8.5
Day 4
1
Med Ball Slam
4 Sets
20 Reps
@7
2
Goblet Squat
3 Sets
6 Reps
@8.5
3A
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3B
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@7
4
Landmine Press
3 Sets
8 Reps
@7
5
Suitcase Carry
3 Sets
0.5 mins
@8.5
6
Dead Hang
3 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Trap Bar Deadlift
1 Set
2 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6.5
@7
@8
2
Rear Foot Elevated Split Squat
3 Sets
8 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@8
5
Plank
3 Sets
1 mins
@10
Day 2
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@7
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@7
5
Y Raise
3 Sets
12 Reps
@6.5
6A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7.5
6B
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
7A
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@8
7B
Overhead Extension (Dumbbell)
2 Sets
10 Reps
@8