logo
BoostcampPNG

CrossFit Style 3 Day

by Bhavin S.
3 athletes joined

Program Description

Unleash your potential with the CrossFit Style 3 Day program, designed to elevate your fitness in just 8 weeks. This dynamic training plan incorporates high-intensity workouts five days a week, blending strength, cardio, and functional movements to challenge your body and boost your performance. Perfect for those looking to enhance their overall fitness and build a solid foundation, this program will push your limits and keep you engaged. Get ready to transform your workouts and achieve your goals! Format of each workout. 1) Warm Up 2) Main Strength Exercise 3) Arms Focus 4) EMOM 10

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 30, 2025 03:37
  • Last Edited
    Nov 17, 2025 07:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.7%
Glutes
16.9%
Hamstrings
11.7%
Abs
8.8%
Triceps
6.3%
Other
5.5%
Adductors
4.7%
Front Delts
4.7%
Chest
4.3%
Lower Back
3.7%
Biceps
2.9%
Middle Delts
2.5%
Stretching
2.2%
Upper Back
2%
Cardio
1.5%
Lats
1.3%
Olympic
0.9%
Forearms
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Squat (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Push Press (Kettlebell)
5
10 reps
-
4B
Jump Squat
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Squat Thruster
5
10 reps
-
4B
Sit Up
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Push Press (Dumbbell)
4
6-8 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Burpee
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Bench Press (Smith Machine)
5
5 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Clean and Press
5
10 reps
-
4B
Jump Squat
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Seated Shoulder Press (Dumbbell)
5
6 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Push Press (Kettlebell)
5
10 reps
-
4B
Sit Up
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Clean and Press
5
10 reps
-
4B
Squat (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Seated Shoulder Press (Dumbbell)
4
5 reps
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
3
20 reps
-
3B
Skull Crusher To Press
3
20 reps
-
4A
Push Press (Kettlebell)
5
10 reps
-
4B
Jump Squat
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Squat (Smith Machine)
5
5 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Goblet Squat
5
10 reps
-
4B
Burpee
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Front Squat (Dumbbell)
5
5 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Goblet Squat
5
10 reps
-
4B
Burpee
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Deadlift (Smith Machine)
6
3 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Sumo Deadlift High Pulls
5
10 reps
-
4B
Jump Squat
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Deadlift (Kettlebell)
5
10 reps
-
4B
Jump Squat
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Squat (Paused)
4
5 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Goblet Squat
5
10 reps
-
4B
Burpee
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Front Squat (Dumbbell)
4
6 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Goblet Squat
5
10 reps
-
4B
Burpee
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Deadlift (Deficit)
4
4 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Sit Up
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Deadlift (Smith Machine)
3
5 reps
-
3A
Hammer Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4A
Deadlift (Kettlebell)
5
10 reps
-
4B
Sit Up
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
AB Ripper X (P90X)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Deadlift (Smith Machine)
4
5 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Sumo Deadlift High Pulls
5
10 reps
-
4B
Sit Up
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Bent Over Row (Barbell)
4
5 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Front Squat (Dumbbell)
4
6 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Goblet Squat
5
10 reps
-
4B
Push Up
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Bent Over Row (Barbell)
4
8 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Sit Up
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Deadlift (Smith Machine)
5
5 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Sumo Deadlift High Pulls
5
10 reps
-
4B
Reverse Lunge (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Jump Squat
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Squat (Bodyweight)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Goblet Squat
5
10 reps
-
4B
Burpee
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
10 reps
-
1B
Hip Circle
1
10 reps
-
1C
Leg Swings (Front/Back)
1
10 reps
-
1D
Torso Rotations
1
10 reps
-
1E
Squat (Bodyweight)
1
10 reps
-
1F
Walking Lunge
1
10 reps
-
1G
Push Up
1
10 reps
-
1H
Deadlift (Kettlebell)
1
10 reps
-
1I
Jumping Jack
1
10 reps
-
1J
Glute Bridge (Bodyweight)
1
10 reps
-
1K
Kettlebell Swing
1
10 reps
-
1L
Plank
1
1 mins
-
2
Bent Over Row (Barbell)
4
6 reps
-
3A
Behind Back Bicep Curl (Cable)
3
10 reps
-
3B
Tricep Kickback (Cable)
3
10 reps
-
4A
Kettlebell Swing
5
10 reps
-
4B
Burpee
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Arm Circle
1 Set
10 Reps
-
1B
Hip Circle
1 Set
10 Reps
-
1C
Leg Swings (Front/Back)
1 Set
10 Reps
-
1D
Torso Rotations
1 Set
10 Reps
-
1E
Squat (Bodyweight)
1 Set
10 Reps
-
1F
Walking Lunge
1 Set
10 Reps
-
1G
Push Up
1 Set
10 Reps
-
1H
Deadlift (Kettlebell)
1 Set
10 Reps
-
1I
Jumping Jack
1 Set
10 Reps
-
1J
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
1K
Kettlebell Swing
1 Set
10 Reps
-
1L
Plank
1 Set
1 mins
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3A
EZ Bar Bicep Curl (Narrow -> Wide)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3B
Skull Crusher To Press
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4A
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4B
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 2
1
Treadmill
1 Set
30 mins
-
2
AB Ripper X (P90X)
1 Set
15 mins
-
Day 3
1A
Arm Circle
1 Set
10 Reps
-
1B
Hip Circle
1 Set
10 Reps
-
1C
Leg Swings (Front/Back)
1 Set
10 Reps
-
1D
Torso Rotations
1 Set
10 Reps
-
1E
Squat (Bodyweight)
1 Set
10 Reps
-
1F
Walking Lunge
1 Set
10 Reps
-
1G
Push Up
1 Set
10 Reps
-
1H
Deadlift (Kettlebell)
1 Set
10 Reps
-
1I
Jumping Jack
1 Set
10 Reps
-
1J
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
1K
Kettlebell Swing
1 Set
10 Reps
-
1L
Plank
1 Set
1 mins
-
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4B
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
Day 4
1
Treadmill
1 Set
30 mins
-
2
AB Ripper X (P90X)
1 Set
15 mins
-
Day 5
1A
Arm Circle
1 Set
10 Reps
-
1B
Hip Circle
1 Set
10 Reps
-
1C
Leg Swings (Front/Back)
1 Set
10 Reps
-
1D
Torso Rotations
1 Set
10 Reps
-
1E
Squat (Bodyweight)
1 Set
10 Reps
-
1F
Walking Lunge
1 Set
10 Reps
-
1G
Push Up
1 Set
10 Reps
-
1H
Deadlift (Kettlebell)
1 Set
10 Reps
-
1I
Jumping Jack
1 Set
10 Reps
-
1J
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
1K
Kettlebell Swing
1 Set
10 Reps
-
1L
Plank
1 Set
1 mins
-
2
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3A
Behind Back Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Tricep Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Sumo Deadlift High Pulls
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-