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
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedAug 08, 2025 06:20
- Last EditedAug 08, 2025 06:23
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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
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
Download App to Unlock
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
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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
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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
Download App to Unlock
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
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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 Rope2 Sets
0.5-0.75 mins
@7
1C
Jumping Jack2 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 Lunge1 Set
0.5-0.75 mins
@8-10
4B
Plank1 Set
0.5-0.75 mins
@7-9
5A
Lying Leg Raise2 Sets
15 Reps
@7-9
5B
Lateral Med Ball Throw2 Sets
14 Reps
@6-9
6A
Reverse Lunge (Bodyweight)2 Sets
0.5-0.75 mins
@7-9
6B
Burpee2 Sets
0.5-0.75 mins
@8-10
6C
Jump Rope2 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 Rope2 Sets
0.5-0.75 mins
@7
1C
Jumping Jack2 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 Lunge1 Set
0.5-0.75 mins
@8-10
4B
Plank1 Set
0.5-0.75 mins
@7-9
5A
Lying Leg Raise2 Sets
15 Reps
@7-9
5B
Lateral Med Ball Throw2 Sets
14 Reps
@6-9
6A
Reverse Lunge (Bodyweight)2 Sets
0.5-0.75 mins
@7-9
6B
Burpee2 Sets
0.5-0.75 mins
@8-10
6C
Jump Rope2 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 Rope2 Sets
0.5-0.75 mins
@7
1C
Jumping Jack2 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 Lunge1 Set
0.5-0.75 mins
@8-10
4B
Plank1 Set
0.5-0.75 mins
@7-9
5A
Lying Leg Raise2 Sets
15 Reps
@7-9
5B
Lateral Med Ball Throw2 Sets
14 Reps
@6-9
6A
Reverse Lunge (Bodyweight)2 Sets
0.5-0.75 mins
@7-9
6B
Burpee2 Sets
0.5-0.75 mins
@8-10
6C
Jump Rope2 Sets
0.5-0.75 mins
@7-8