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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
    Apr 06, 2025 09:50
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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