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BoostcampPNG

Shapeshifting X

by Enmanuel U.

Program Description

Lose weight, develop muscle while having fun.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 07, 2025 09:10
  • Last Edited
    Dec 07, 2025 10:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.9%
Abs
13.3%
Other
10.4%
Glutes
9.7%
Hamstrings
8.8%
Front Delts
7.3%
Triceps
5.9%
Biceps
5.8%
Upper Back
5.2%
Forearms
4.5%
Chest
3.9%
Lats
3.8%
Cardio
3.2%
Adductors
1.9%
Lower Back
1%
Middle Delts
0.2%
Rear Delts
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Cycling
1
10-15 mins
-
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Box Jump
3
10 reps
RPE 6
5
Lateral Med Ball Throw
5
10 reps
RPE 6.5
6
Hanging Toes To Bar
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-30 mins
RPE 6.5
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 10
2B
Burpee
4
20 reps
-
2C
Sprint
4
1 mins
RPE 10
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
AMRAP
RPE 6.5
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
5
Cardio
1
10-15 mins
-
6
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Standing Shoulder Press (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
AMRAP
RPE 10
2
Step-Up (Weighted)
3
10 reps
RPE 10
3
Cycling
1
10 mins
-
4
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
5
Chin-Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Stretching
1 Set
5 mins
@9.5
2
Bench Press (Barbell)
3 Sets
AMRAP
@10
3
Dip (Weighted)
3 Sets
AMRAP
@10
4
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
5
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
6
Cycling
1 Set
10-15 mins
-
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@6
Day 2
1
Stretching
1 Set
5 mins
-
2
Squat (Barbell)
3 Sets
AMRAP
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
@10
4
Box Jump
3 Sets
10 Reps
@6
5
Lateral Med Ball Throw
5 Sets
10 Reps
@6.5
6
Hanging Toes To Bar
3 Sets
AMRAP
-
Day 3
1
Cardio
1 Set
10-30 mins
@6.5
2A
Farmer's Walk (Weighted)
4 Sets
1 mins
@10
2B
Burpee
4 Sets
20 Reps
-
2C
Sprint
4 Sets
1 mins
@10
3
Stretching
1 Set
10 mins
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Romanian Deadlift (Barbell)
3 Sets
AMRAP
@6.5
3
Pull-Up (Weighted)
3 Sets
AMRAP
@10
4
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
5
Cardio
1 Set
10-15 mins
-
6
Abs Crunch (Machine)
3 Sets
AMRAP
@10
Day 6
1
Cardio
1 Set
30-60 mins
@6
Day 7
1
Stretching
1 Set
20 mins
-
Day 5
1
Squat (Barbell)
3 Sets
AMRAP
@10
2
Step-Up (Weighted)
3 Sets
10 Reps
@10
3
Cycling
1 Set
10 mins
-
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
5
Lateral Raise (Cable)
3 Sets
AMRAP
@10
6
Standing Shoulder Press (Dumbbell)
3 Sets
AMRAP
@10