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Lose fat + Full Body Workout + Hypertrophy

by Umesh S.
5 athletes joined

Program Description

For maximum muscle stimulus and fat loss, a 6-day push-pull-legs (PPL) split with hypertrophy and fat-burning elements is ideal. This will maximize muscle growth while incorporating cardio and core training to accelerate fat loss.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2025 04:31
  • Last Edited
    Jun 18, 2025 11:54

Summary

Transform your physique with this comprehensive 12-week program designed to torch fat while building muscle across your entire body. With six days of intense training each week, you'll engage in a mix of hypertrophy and high-intensity workouts, including push, pull, and full-body sessions. Expect to see significant gains in strength and definition as you tackle exercises like bench presses, shoulder presses, and sprints, all tailored to maximize your results. Get ready to push your limits and achieve the body you've always wanted!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
3
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
Dip (Weighted)
4
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
7
Sprint
2
2
5 mins
5 mins
RPE 7.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 7.5
2
Clean Deadlift
4
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5A
Face Pull
3
10 reps
RPE 7.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
6A
Hammer Curl
3
10 reps
RPE 7.5
6B
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
15 reps
RPE 7.5
8
Cable Crunch
3
15 reps
RPE 7.5
9
Russian Twist (Dumbbell)
3
50 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4A
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4B
Standing Calf Raise
3
10 reps
RPE 7.5
5A
Lying Leg Curl
3
10 reps
RPE 7.5
5B
Leg Extension
3
10 reps
RPE 7.5
6
Plank (Weighted)
3
1 mins
RPE 7.5
7
Abs Crunch (Weighted)
3
AMRAP
RPE 8
8
Walk
2
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Chin-Up (Weighted)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7.5
4
T-Bar Row
4
10 reps
RPE 7.5
5A
Chest Fly (Cable)
3
10 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
6A
Dip (Weighted)
3
10 reps
RPE 7.5
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Battle Ropes
3
1 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
10 reps
RPE 7.5
2
Front Squat (Barbell)
4
10 reps
RPE 7.5
3
Step-Up (Weighted)
4
10 reps
RPE 7.5
4
Glute Bridge (Barbell)
4
10 reps
RPE 7.5
5A
Standing Calf Raise
3
30 reps
RPE 7.5
5B
Calf Raise (Leg Press)
3
20 reps
RPE 7.5
6
Hanging Knee Raise
3
10 reps
RPE 7.5
7
Bicycle Crunch
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7.5
2
Box Jump
4
15 reps
RPE 7.5
3
Farmer's Walk (Weighted)
4
3 mins
RPE 7.5
4
Battle Ropes
4
1 mins
RPE 7.5
5
Jump Squat
3
10 reps
RPE 7.5
6
Jump Rope
3
100 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7.5
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7.5
4
Dip (Weighted)
4 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7.5
6A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7.5
6B
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
7
Sprint
2 Sets
2 Sets
5 mins
5 mins
@7.5
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
10 Reps
@7.5
2
Clean Deadlift
4 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@7.5
4
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@7.5
5A
Face Pull
3 Sets
10 Reps
@7.5
5B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
6A
Hammer Curl
3 Sets
10 Reps
@7.5
6B
Preacher Curl (Barbell)
3 Sets
10 Reps
@7.5
7
Hanging Leg Raise
3 Sets
15 Reps
@7.5
8
Cable Crunch
3 Sets
15 Reps
@7.5
9
Russian Twist (Dumbbell)
3 Sets
50 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
4B
Standing Calf Raise
3 Sets
10 Reps
@7.5
5A
Lying Leg Curl
3 Sets
10 Reps
@7.5
5B
Leg Extension
3 Sets
10 Reps
@7.5
6
Plank (Weighted)
3 Sets
1 mins
@7.5
7
Abs Crunch (Weighted)
3 Sets
AMRAP
@8
8
Walk
2 Sets
30 mins
@7.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Chin-Up (Weighted)
4 Sets
10 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7.5
4
T-Bar Row
4 Sets
10 Reps
@7.5
5A
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
6A
Dip (Weighted)
3 Sets
10 Reps
@7.5
6B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
7
Battle Ropes
3 Sets
1 mins
@7.5
Day 5
1
Clean Deadlift
4 Sets
10 Reps
@7.5
2
Front Squat (Barbell)
4 Sets
10 Reps
@7.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@7.5
4
Glute Bridge (Barbell)
4 Sets
10 Reps
@7.5
5A
Standing Calf Raise
3 Sets
30 Reps
@7.5
5B
Calf Raise (Leg Press)
3 Sets
20 Reps
@7.5
6
Hanging Knee Raise
3 Sets
10 Reps
@7.5
7
Bicycle Crunch
3 Sets
10 Reps
@7.5
Day 6
1
Kettlebell Swing
4 Sets
15 Reps
@7.5
2
Box Jump
4 Sets
15 Reps
@7.5
3
Farmer's Walk (Weighted)
4 Sets
3 mins
@7.5
4
Battle Ropes
4 Sets
1 mins
@7.5
5
Jump Squat
3 Sets
10 Reps
@7.5
6
Jump Rope
3 Sets
100 Reps
@7.5