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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 12, 2025 02:26

Summary

Transform your physique and elevate your performance with Fight Shape, a comprehensive 12-week program designed for those ready to push their limits. With a rigorous 7-day training schedule, you'll alternate between upper and lower body strength workouts and high-intensity sprint sessions, ensuring a balanced approach to strength and cardio. Each session is meticulously crafted to build muscle, enhance endurance, and refine your athleticism. Equip yourself with the tools you need to achieve your fitness goals and embrace the challenge ahead!
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
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 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
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 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 4
#
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 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
Run
1
75 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 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
-