Program Description
Help people put on muscle while doing lots of cardio and being athletic. You NEED to eat alot on this program
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 13, 2025 07:15
- Last EditedNov 10, 2025 09:14
Summary
Transform your physique with Zach's Hybrid Training Program, a comprehensive 12-week journey designed for dedicated lifters. Committing to five days a week, you'll engage in a mix of supersets and dynamic lifts, targeting every major muscle group while enhancing strength and endurance. With a focus on progressive overload and varied exercises, including dumbbell bench presses and barbell squats, this program will push your limits and elevate your performance. Get ready to challenge yourself and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
11.2%
Biceps
10.1%
Lats
7.6%
Middle Delts
7.1%
Chest
6.9%
Upper Back
6.7%
Glutes
6.3%
Quadriceps
6%
Hamstrings
5.8%
Forearms
5.8%
Lower Back
2.8%
Other
2.6%
Calves
2.6%
Abs
2.1%
Rear Delts
1.9%
Adductors
1.4%
Cardio
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
2
Squat (Barbell)
1
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
15-25 reps
RPE 8
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Jog
1
15-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
-
2
Behind-the-Neck Push Press
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Cardio (Zone 2)
1
15-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
4
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Jog
1
15-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8-15 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
3
Wrist Curls
3
8-12 reps
RPE 10
4
Calf Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
1B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9
2
Squat (Barbell)1 Set
20 Reps
@10
3
Walking Lunge (Dumbbell)3 Sets
15-25 Reps
@8
4
Dip (Weighted)3 Sets
8-12 Reps
@9
5
Jog1 Set
15-60 mins
-
Day 3
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
@9
4
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@9
5
Seated Military Press (Barbell)2 Sets
8-12 Reps
@9
6
Jog1 Set
15-60 mins
-
Day 2
1
Pull-Up (Weighted)3 Sets
8-15 Reps
-
2
Behind-the-Neck Push Press3 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)2 Sets
8-12 Reps
@10
4A
Bicep Curl (Barbell)3 Sets
8-12 Reps
@9
4B
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5
Cardio (Zone 2)1 Set
15-45 mins
-
Day 4
1
Chin-Up (Weighted)4 Sets
8-15 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9
3
Wrist Curls3 Sets
8-12 Reps
@10
4
Calf Raise (Machine)3 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
Day 5
1
Run1 Set
90 mins
-