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Full body foundation circuits level 2

by Stian L.

Program Description

Level 2 of the fullbody circuit program. Do the full program 2 to 3 times (12-18 weeks in total) before progressing to the next level.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 08, 2025 06:20
  • Last Edited
    Aug 12, 2025 12:15

Summary

Elevate your fitness game with the Full Body Foundation Circuits Level 2 program! Over the course of 6 weeks, you'll engage in three dynamic workouts each week, designed to build strength and endurance through a variety of supersets. This program incorporates essential movements like the Barbell Thruster, Pull-Ups, and Deadlifts, ensuring a comprehensive approach to full-body conditioning. Perfect for those ready to take their training to the next level, this program will challenge your limits and help you achieve your fitness goals from the comfort of your garage gym. Get ready to transform your body and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Abs
16.9%
Other
11.8%
Glutes
10.7%
Hamstrings
8.4%
Lats
6.7%
Upper Back
6.4%
Triceps
5.5%
Adductors
3.5%
Biceps
2.9%
Front Delts
2.6%
Chest
2.6%
Middle Delts
1.8%
Lower Back
1.7%
Calves
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
65%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
65%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
67.5%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
67.5%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
67.5%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
67.5%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
72.5%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
72.5%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
65%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
65%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
67.5%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
67.5%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
72.5%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
72.5%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
65%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
65%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
67.5%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
67.5%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
1
1
0.5-0.75 mins
0.5-0.75 mins
RPE 7
RPE 8
1B
Jump Rope
2
0.5-0.75 mins
RPE 7
1C
Jumping Jack
2
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
2
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
3
15 reps
RPE 7-8
2B
Squat (Barbell)
3
9-11 reps
70%
2C
Pull-Up (Bodyweight)
3
5-11 reps
RPE 8-10
3A
Deadlift (Barbell)
3
9-11 reps
70%
3B
Dip (Bodyweight)
3
5-11 reps
RPE 8-10
3C
Russian Twist (Dumbbell)
3
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
2
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
2
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7-9
6B
Burpee
2
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
2
0.5-0.75 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5-0.75 mins
RPE 8
1B
Jump Rope
3
0.5-0.75 mins
RPE 7
1C
Jumping Jack
3
0.5-0.75 mins
RPE 7
1D
Bent Over Row (Kettlebell)
3
0.5-0.75 mins
RPE 7
1E
Lunge (Bodyweight)
3
0.5-0.75 mins
RPE 7
2A
Abs Crunch (Weighted)
1
15 reps
RPE 7-8
2B
Squat (Barbell)
1
AMRAP
72.5%
2C
Pull-Up (Bodyweight)
1
AMRAP
RPE 8-10
3A
Deadlift (Barbell)
1
AMRAP
72.5%
3B
Dip (Bodyweight)
1
AMRAP
RPE 8-10
3C
Russian Twist (Dumbbell)
1
30 reps
RPE 7-9
4A
Jump Switch Lunge
1
0.5-0.75 mins
RPE 8-10
4B
Plank
1
0.5-0.75 mins
RPE 7-9
5A
Lying Leg Raise
1
15 reps
RPE 7-9
5B
Lateral Med Ball Throw
1
14 reps
RPE 6-9
6A
Reverse Lunge (Bodyweight)
1
0.5-0.75 mins
RPE 7-9
6B
Burpee
1
0.5-0.75 mins
RPE 8-10
6C
Jump Rope
1
0.5-0.75 mins
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1A
Thruster (Barbell)
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
@7
@8
1B
Jump Rope
2 Sets
0.5-0.75 mins
@7
1C
Jumping Jack
2 Sets
0.5-0.75 mins
@7
1D
Bent Over Row (Kettlebell)
2 Sets
0.5-0.75 mins
@7
1E
Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7
2A
Abs Crunch (Weighted)
3 Sets
15 Reps
@7-8
2B
Squat (Barbell)
3 Sets
9-11 Reps
65%
2C
Pull-Up (Bodyweight)
3 Sets
5-11 Reps
@8-10
3A
Deadlift (Barbell)
3 Sets
9-11 Reps
65%
3B
Dip (Bodyweight)
3 Sets
5-11 Reps
@8-10
3C
Russian Twist (Dumbbell)
3 Sets
30 Reps
@7-9
4A
Jump Switch Lunge
1 Set
0.5-0.75 mins
@8-10
4B
Plank
1 Set
0.5-0.75 mins
@7-9
5A
Lying Leg Raise
2 Sets
15 Reps
@7-9
5B
Lateral Med Ball Throw
2 Sets
14 Reps
@6-9
6A
Reverse Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7-9
6B
Burpee
2 Sets
0.5-0.75 mins
@8-10
6C
Jump Rope
2 Sets
0.5-0.75 mins
@7-8
Day 2
1A
Thruster (Barbell)
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
@7
@8
1B
Jump Rope
2 Sets
0.5-0.75 mins
@7
1C
Jumping Jack
2 Sets
0.5-0.75 mins
@7
1D
Bent Over Row (Kettlebell)
2 Sets
0.5-0.75 mins
@7
1E
Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7
2A
Abs Crunch (Weighted)
3 Sets
15 Reps
@7-8
2B
Squat (Barbell)
3 Sets
9-11 Reps
65%
2C
Pull-Up (Bodyweight)
3 Sets
5-11 Reps
@8-10
3A
Deadlift (Barbell)
3 Sets
9-11 Reps
65%
3B
Dip (Bodyweight)
3 Sets
5-11 Reps
@8-10
3C
Russian Twist (Dumbbell)
3 Sets
30 Reps
@7-9
4A
Jump Switch Lunge
1 Set
0.5-0.75 mins
@8-10
4B
Plank
1 Set
0.5-0.75 mins
@7-9
5A
Lying Leg Raise
2 Sets
15 Reps
@7-9
5B
Lateral Med Ball Throw
2 Sets
14 Reps
@6-9
6A
Reverse Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7-9
6B
Burpee
2 Sets
0.5-0.75 mins
@8-10
6C
Jump Rope
2 Sets
0.5-0.75 mins
@7-8
Day 3
1A
Thruster (Barbell)
1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
@7
@8
1B
Jump Rope
2 Sets
0.5-0.75 mins
@7
1C
Jumping Jack
2 Sets
0.5-0.75 mins
@7
1D
Bent Over Row (Kettlebell)
2 Sets
0.5-0.75 mins
@7
1E
Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7
2A
Abs Crunch (Weighted)
3 Sets
15 Reps
@7-8
2B
Squat (Barbell)
3 Sets
9-11 Reps
65%
2C
Pull-Up (Bodyweight)
3 Sets
5-11 Reps
@8-10
3A
Deadlift (Barbell)
3 Sets
9-11 Reps
65%
3B
Dip (Bodyweight)
3 Sets
5-11 Reps
@8-10
3C
Russian Twist (Dumbbell)
3 Sets
30 Reps
@7-9
4A
Jump Switch Lunge
1 Set
0.5-0.75 mins
@8-10
4B
Plank
1 Set
0.5-0.75 mins
@7-9
5A
Lying Leg Raise
2 Sets
15 Reps
@7-9
5B
Lateral Med Ball Throw
2 Sets
14 Reps
@6-9
6A
Reverse Lunge (Bodyweight)
2 Sets
0.5-0.75 mins
@7-9
6B
Burpee
2 Sets
0.5-0.75 mins
@8-10
6C
Jump Rope
2 Sets
0.5-0.75 mins
@7-8