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Fight Shape

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Program Description

Explosive and cardiovascular

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 07:11
  • Last Edited
    Sep 08, 2025 03:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Glutes
10.2%
Triceps
9.4%
Other
8.6%
Hamstrings
8.5%
Upper Back
7.9%
Front Delts
7.7%
Lats
7.7%
Chest
6.5%
Biceps
5.1%
Middle Delts
5%
Abs
4.8%
Lower Back
3.8%
Calves
1.6%
Cardio
0.5%
Abductors
0.4%
Rear Delts
0.3%
Forearms
0.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Seated Row (Machine)
4
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
4
Wide Grip Lat Pulldown
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Plank (Weighted)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Run
8
0.5 mins
-
3
Shadow Kick Boxing
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Seated Hamstring Curl
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
10-12 reps
-
6
Calf Raise (Machine)
3
20-25 reps
-
7
Plank (Weighted)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
5
12 reps
-
1B
Squat Thruster
5
10 reps
-
1C
Kettlebell Swing
5
12 reps
-
1D
Bent Over Row (Dumbbell)
5
10 reps
-
1E
Sprint
5
0.75 mins
-
2
Plank (Weighted)
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
4
6-8 reps
-
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Front Squat (Dumbbell)
4
8-10 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-10 reps
-
6
Hanging Knee Raise
3
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
40-60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
6-8 Reps
-
2
Seated Row (Machine)
4 Sets
8-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Plank (Weighted)
1 Set
10 mins
-
Day 2
1
Run
1 Set
10 mins
-
2
Run
8 Sets
0.5 mins
-
3
Shadow Kick Boxing
1 Set
10-15 mins
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Hamstring Curl
4 Sets
8-10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
6
Calf Raise (Machine)
3 Sets
20-25 Reps
-
7
Plank (Weighted)
1 Set
10 mins
-
Day 4
1
Run
1 Set
75 mins
-
Day 5
1A
Push Up
5 Sets
12 Reps
-
1B
Squat Thruster
5 Sets
10 Reps
-
1C
Kettlebell Swing
5 Sets
12 Reps
-
1D
Bent Over Row (Dumbbell)
5 Sets
10 Reps
-
1E
Sprint
5 Sets
0.75 mins
-
2
Plank (Weighted)
1 Set
10 mins
-
Day 6
1
Kettlebell Clean and Press
4 Sets
6-8 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
-
3
Front Squat (Dumbbell)
4 Sets
8-10 Reps
-
4
Kettlebell Swing
3 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
6
Hanging Knee Raise
3 Sets
12-15 Reps
-
Day 7
1
Yoga
1 Set
40-60 mins
-