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BoostcampPNG

Sir, yes sir!

by Zach D.
2 athletes joined

Program Description

Prep for millitary

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 04:34
  • Last Edited
    Jun 18, 2025 12:54

Summary

Get ready to transform your physique with "Sir, yes sir!" — a dynamic 12-week program designed for those ready to push their limits. Committing to five days a week, you'll tackle a variety of exercises that target every muscle group, from explosive leg workouts to powerful push days. With a mix of barbell, bodyweight, and machine exercises, you'll build strength, improve endurance, and sculpt your body effectively. This program is perfect for anyone looking to elevate their training and achieve real results.
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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
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-8 reps
5-8 reps
12-15 reps
RPE 5
RPE 6
RPE 9
2
Box Jump
3
1 mins
RPE 9
3
Weighted Sled
3
1-2 mins
RPE 9
4
Leg Extension
3
20 reps
RPE 10
5
Leg Curl
3
20 reps
RPE 10
6
Burpee
3
12 reps
RPE 9
7
Bird Dog
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 9
3
Dip (Bodyweight)
3
5-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4B
French Press
3
8-12 reps
RPE 9
5
Oblique Twist Cable
6
8-12 reps
RPE 9
6
Triceps Kickback (cable)
6
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
2
Barbell Row
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 9
7
Pull-Up (Bodyweight)
1
1-10 reps
RPE 6
8
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
1B
Box Jump
3
10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3A
Sled Pull
3
1-2 mins
RPE 9
3B
Assault Bike
3
1 mins
RPE 10
4
Thruster (Dumbbell)
3
10 reps
RPE 9
5
Dead Hang
3
AMRAP
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 9
7
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
250 reps
RPE 9
2
Push Up
1
200 reps
RPE 9
3
Sit Up
1
150 reps
RPE 9
4
Kettlebell Swing
1
100 reps
RPE 9
5
Med Ball Slam
1
75 reps
RPE 9
6
Burpee
1
50 reps
RPE 9
7
Assault Bike
6
1 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5-8 Reps
5-8 Reps
12-15 Reps
@5
@6
@9
2
Box Jump
3 Sets
1 mins
@9
3
Weighted Sled
3 Sets
1-2 mins
@9
4
Leg Extension
3 Sets
20 Reps
@10
5
Leg Curl
3 Sets
20 Reps
@10
6
Burpee
3 Sets
12 Reps
@9
7
Bird Dog
3 Sets
12 Reps
@9
Day 2
1
Push Up
3 Sets
AMRAP
@10
2
Overhead Press (Barbell)
3 Sets
5-10 Reps
@9
3
Dip (Bodyweight)
3 Sets
5-12 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4B
French Press
3 Sets
8-12 Reps
@9
5
Oblique Twist Cable
6 Sets
8-12 Reps
@9
6
Triceps Kickback (cable)
6 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
1-10 Reps
@6
2
Barbell Row
3 Sets
6-8 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
1-10 Reps
@6
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
7
Pull-Up (Bodyweight)
1 Set
1-10 Reps
@6
8
Seated Row (Cable)
3 Sets
8-12 Reps
@9
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@7
@9
1B
Box Jump
3 Sets
10 Reps
@9
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9
3A
Sled Pull
3 Sets
1-2 mins
@9
3B
Assault Bike
3 Sets
1 mins
@10
4
Thruster (Dumbbell)
3 Sets
10 Reps
@9
5
Dead Hang
3 Sets
AMRAP
@10
6
Back Extension (Weighted)
3 Sets
12-15 Reps
@9
7
Sit Up
3 Sets
AMRAP
@10
Day 5
1
Squat (Bodyweight)
1 Set
250 Reps
@9
2
Push Up
1 Set
200 Reps
@9
3
Sit Up
1 Set
150 Reps
@9
4
Kettlebell Swing
1 Set
100 Reps
@9
5
Med Ball Slam
1 Set
75 Reps
@9
6
Burpee
1 Set
50 Reps
@9
7
Assault Bike
6 Sets
1 mins
@10