Program Description
3 months hypertrophy all major muscle + cardio
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2024 05:55
- Last EditedJun 18, 2025 10:20

Summary
Transform your fitness routine with this dynamic 12-week program designed for those ready to elevate their strength and endurance. This 6-day split combines upper and lower body workouts with invigorating cardio sessions, ensuring a well-rounded approach to fitness. Each workout is structured to challenge your muscles and boost your cardiovascular health, utilizing only dumbbells for maximum versatility. Get ready to build strength, burn fat, and achieve your fitness goals with a balanced regimen that fits into your busy schedule!
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
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Run
1
1
5 mins
45 mins
RPE 6
RPE 8.5
4
Dumbbell Bench Pullover
3
12 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 7
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Push Up
3
15 reps
RPE 8
3
Pike Push Up
1
5 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Curls
3
12 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
10
Pec Fly (Dumbbell)
3
12 reps
RPE 8
11
Tricep Kickback
3
12 reps
RPE 7.5
12
Pistol Squat
3
7 reps
RPE 8.5
13
Abs Crunch (Weighted)
3
25 reps
RPE 7
14
Bicycle crunch
3
25 reps
RPE 8
15
Plank
3
45 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
RPE 6
2
Diamond push up
1
30 reps
RPE 9
3
crow pose
3
30 secs
RPE 7
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Bicycle crunch
3
30 reps
RPE 7.5
10
Plank
1
3 mins
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)3 Sets
8 Reps
@8
2
Squat (Barbell)3 Sets
12 Reps
@8
3
Run1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover3 Sets
12 Reps
@8
5
Dumbbell Row3 Sets
12 Reps
@8
6
Standing Calf Raise3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)3 Sets
12 Reps
@7.5
Day 2
1
Jump Rope1 Set
3 mins
@6
2
Push Up3 Sets
15 Reps
@8
3
Pike Push Up1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
@8
6
Wrist Curls3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)3 Sets
12 Reps
@8
11
Tricep Kickback3 Sets
12 Reps
@7.5
12
Pistol Squat3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)3 Sets
25 Reps
@7
14
Bicycle crunch3 Sets
25 Reps
@8
15
Plank3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)3 Sets
8 Reps
@8
2
Squat (Barbell)3 Sets
12 Reps
@8
3
Run1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover3 Sets
12 Reps
@8
5
Dumbbell Row3 Sets
12 Reps
@8
6
Standing Calf Raise3 Sets
20 Reps
@7
7
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)3 Sets
12 Reps
@7.5
Day 4
1
Jump Rope1 Set
3 mins
@6
2
Push Up3 Sets
15 Reps
@8
3
Pike Push Up1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
@8
6
Wrist Curls3 Sets
12 Reps
@7
7
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
@7
8
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
9
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@8
10
Pec Fly (Dumbbell)3 Sets
12 Reps
@8
11
Tricep Kickback3 Sets
12 Reps
@7.5
12
Pistol Squat3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)3 Sets
25 Reps
@7
14
Bicycle crunch3 Sets
25 Reps
@8
15
Plank3 Sets
45 secs
@8
Day 5
1
Run1 Set
90 mins
@8
Day 6
1
Jump Rope1 Set
3 mins
@6
2
Diamond push up1 Set
30 Reps
@9
3
crow pose3 Sets
30 secs
@7
4
Pullover (Dumbbell)3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@8
7
Shrug (Dumbbell)3 Sets
12 Reps
@8
8
Abs Crunch (Weighted)3 Sets
25 Reps
@7.5
9
Bicycle crunch3 Sets
30 Reps
@7.5
10
Plank1 Set
3 mins
@8.5