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BoostcampPNG

5 times a week upper and lower body split + cardio

by Al .
25 athletes joined

Program Description

3 months hypertrophy all major muscle + cardio

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2024 05:55
  • Last Edited
    Jun 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!
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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
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
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 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 Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 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 Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Run
1 Set
1 Set
5 mins
45 mins
@6
@8.5
4
Dumbbell Bench Pullover
3 Sets
12 Reps
@8
5
Dumbbell Row
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 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 Rope
1 Set
3 mins
@6
2
Push Up
3 Sets
15 Reps
@8
3
Pike Push Up
1 Set
5 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Wrist Curls
3 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 Kickback
3 Sets
12 Reps
@7.5
12
Pistol Squat
3 Sets
7 Reps
@8.5
13
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
14
Bicycle crunch
3 Sets
25 Reps
@8
15
Plank
3 Sets
45 secs
@8
Day 5
1
Run
1 Set
90 mins
@8
Day 6
1
Jump Rope
1 Set
3 mins
@6
2
Diamond push up
1 Set
30 Reps
@9
3
crow pose
3 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 crunch
3 Sets
30 Reps
@7.5
10
Plank
1 Set
3 mins
@8.5