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BoostcampPNG

CrossFit Style 3 Day

by Bhavin S.

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!

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
    Oct 30, 2025 03:38
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%
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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
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
-
-
-
-
-