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Zachs hybrid training program

by Demigod strength

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

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2025 07:15
  • Last Edited
    Oct 14, 2025 05:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
10.6%
Biceps
10.3%
Lats
7.7%
Middle Delts
7.2%
Chest
7%
Upper Back
6.8%
Glutes
6.5%
Forearms
6.5%
Quadriceps
6.1%
Hamstrings
5.9%
Lower Back
2.9%
Other
2.7%
Calves
2.7%
Abs
2.2%
Adductors
1.4%
Rear Delts
1.1%
Cardio
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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
Jog
1 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
Jog
1 Set
15-60 mins
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8-15 Reps
-
2
Behind-the-Neck Push Press
3 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 Curls
3 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
Run
1 Set
90 mins
-