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BoostcampPNG

12-week cut

by Eric T.

Program Description

This program combines German Volume Training, Full Body, Full Body density circuits, HIIT, and LISS to help you cut fat and keep or even grow muscle.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 03, 2025 12:36
  • Last Edited
    Jul 09, 2025 01:40
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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
Bench Press (Barbell)
10
10 reps
RPE 6
2
Pull-Up (Assisted)
10
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10-12 reps
RPE 8
4
Supported T bar Row
3
10-12 reps
RPE 8
5
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
6
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2A
Bench Press (Barbell)
1
1
3
RPE 6
RPE 7
RPE 9
2B
Bent Over Row (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3A
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3C
Pull-Up (Assisted)
4
10-12 reps
RPE 8
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
10
10 reps
RPE 6
2
Overhead Press (Barbell)
10
10 reps
RPE 6
3
Dumbbell Row
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
6
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2A
Bench Press (Barbell)
1
1
3
RPE 6
RPE 7
RPE 9
2B
Bent Over Row (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3A
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3C
Pull-Up (Assisted)
4
10-12 reps
RPE 8
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supported T bar Row
10
10 reps
RPE 6
2
Bench Press (Barbell)
10
10 reps
RPE 6
3
Overhead Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
6
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2A
Bench Press (Barbell)
1
1
3
RPE 6
RPE 7
RPE 9
2B
Bent Over Row (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3A
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3C
Pull-Up (Assisted)
4
10-12 reps
RPE 8
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
10 reps
RPE 6
2
Supported T bar Row
10
10 reps
RPE 6
3
Chest Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Wide Grip Lat Pulldown
1
10-12 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
6
Underhand Lat Pulldown
1
10-12 reps
RPE 9
7
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
8
1km Row
4
4
20 mins
40 mins
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 9
2A
Bench Press (Barbell)
1
1
3
RPE 6
RPE 7
RPE 9
2B
Bent Over Row (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3A
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9
3B
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3C
Pull-Up (Assisted)
4
10-12 reps
RPE 8
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
15 reps
RPE 7
1B
Bench Press (Barbell)
4
15 reps
RPE 7
1C
Reverse Lunge (Barbell)
4
15 reps
RPE 6
1D
Jump Squat
4
15 reps
RPE 6
1E
Overhead Press (Barbell)
4
15 reps
RPE 6
1F
Bent Over Row (Barbell)
4
15 reps
RPE 7
2
Push Up
10
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
15 reps
RPE 7
1B
Bench Press (Barbell)
4
15 reps
RPE 7
1C
Reverse Lunge (Barbell)
4
15 reps
RPE 6
1D
Jump Squat
4
15 reps
RPE 6
1E
Overhead Press (Barbell)
4
15 reps
RPE 6
1F
Bent Over Row (Barbell)
4
15 reps
RPE 7
2
Push Up
10
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
15 reps
RPE 7
1B
Bench Press (Barbell)
4
15 reps
RPE 7
1C
Reverse Lunge (Barbell)
4
15 reps
RPE 6
1D
Jump Squat
4
15 reps
RPE 6
1E
Overhead Press (Barbell)
4
15 reps
RPE 6
1F
Bent Over Row (Barbell)
4
15 reps
RPE 7
2
Push Up
10
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
15 reps
RPE 7
1B
Bench Press (Barbell)
4
15 reps
RPE 7
1C
Reverse Lunge (Barbell)
4
15 reps
RPE 6
1D
Jump Squat
4
15 reps
RPE 6
1E
Overhead Press (Barbell)
4
15 reps
RPE 6
1F
Bent Over Row (Barbell)
4
15 reps
RPE 7
2
Push Up
10
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Glute-Ham Raise
3
15 reps
RPE 8
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Kettlebell Swing
3
15 reps
RPE 7
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Kettlebell Swing
3
15 reps
RPE 7
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Kettlebell Swing
3
15 reps
RPE 7
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
80%
1B
Elliptical
3
90 secs
RPE 10
2A
Kettlebell Swing
3
15 reps
RPE 7
2B
Elliptical
3
90 secs
RPE 10
3A
Pull-Up (Bodyweight)
5
1 reps
-
3B
Pull-Up (Bodyweight)
5
2 reps
-
3C
Pull-Up (Bodyweight)
5
3 reps
-
3D
Pull-Up (Bodyweight)
5
4 reps
-
3E
Pull-Up (Bodyweight)
5
5 reps
-
3F
Pull-Up (Bodyweight)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Wide Grip Lat Pulldown
1
10-12 reps
RPE 9
3C
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
3D
Underhand Lat Pulldown
1
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Wide Grip Lat Pulldown
1
10-12 reps
RPE 9
3C
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
3D
Underhand Lat Pulldown
1
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Wide Grip Lat Pulldown
1
10-12 reps
RPE 9
3C
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
3D
Underhand Lat Pulldown
1
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
10
10 reps
RPE 6
3
Standing Calf Raise
3
15 reps
RPE 8.5
4
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Supported T bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 9
3B
Wide Grip Lat Pulldown
1
10-12 reps
RPE 9
3C
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 9
3D
Underhand Lat Pulldown
1
10-12 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
1km Row
4
4
20 secs
40 secs
RPE 10
RPE 6
6
1km Row
3
3
1
1
20 secs
40 secs
20 secs
40 secs
RPE 10
RPE 6
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
25 reps
-
1B
Bench Press (Barbell)
1
35 reps
-
1C
Pull-Up (Assisted)
1
45 reps
-
1D
Kettlebell Swing
1
55 reps
-
1E
Sit Up
1
-
1F
Jump Squat
1
75 reps
-
2
Inverted Row
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
25 reps
-
1B
Bench Press (Barbell)
1
35 reps
-
1C
Pull-Up (Assisted)
1
45 reps
-
1D
Kettlebell Swing
1
55 reps
-
1E
Sit Up
1
-
1F
Jump Squat
1
75 reps
-
2
Inverted Row
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
25 reps
-
1B
Bench Press (Barbell)
1
35 reps
-
1C
Pull-Up (Assisted)
1
45 reps
-
1D
Kettlebell Swing
1
55 reps
-
1E
Sit Up
1
-
1F
Jump Squat
1
75 reps
-
2
Inverted Row
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
25 reps
-
1B
Bench Press (Barbell)
1
35 reps
-
1C
Pull-Up (Assisted)
1
45 reps
-
1D
Kettlebell Swing
1
55 reps
-
1E
Sit Up
1
-
1F
Jump Squat
1
75 reps
-
2
Inverted Row
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Raise
3
30 secs
RPE 7
1B
Windshield Wipers
3
30 secs
RPE 7
1C
Abs Crunch (Bodyweight)
3
30 secs
RPE 7
1D
Russian Twist
3
30 secs
RPE 7
1E
Hollow Rock
3
30 secs
RPE 7
1F
Side Bend (Dumbbell)
3
30 secs
RPE 7
2
Treadmill
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1B
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1C
Ab Wheel
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1D
Zercher Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
1E
Pendlay Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2A
Push Up
5
10 reps
RPE 7
2B
Pull-Up (Assisted)
5
10 reps
RPE 7
2C
Dip (Assisted)
5
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
10 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
10 Sets
10 Reps
@6
3
Standing Calf Raise
3 Sets
15 Reps
@8.5
4
1km Row
4 Sets
4 Sets
20 secs
40 secs
@10
@6
5
1km Row
4 Sets
4 Sets
20 secs
40 secs
@10
@6
Day 1
1
Bench Press (Barbell)
10 Sets
10 Reps
@6
2
Pull-Up (Assisted)
10 Sets
10 Reps
@6
3
Overhead Press (Barbell)
3 Sets
10-12 Reps
@8
4
Supported T bar Row
3 Sets
10-12 Reps
@8
5
1km Row
4 Sets
4 Sets
20 mins
40 mins
@10
@6
6
1km Row
4 Sets
4 Sets
20 mins
40 mins
@10
@6
Day 2
1
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
@10
2
Treadmill
1 Set
20 mins
@7
Day 4
1
Hanging Leg Raise
3 Sets
AMRAP
@10
2
Treadmill
1 Set
20 mins
@6
Day 5
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1B
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1C
Ab Wheel
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1D
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
1E
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2A
Push Up
5 Sets
10 Reps
@7
2B
Pull-Up (Assisted)
5 Sets
10 Reps
@7
2C
Dip (Assisted)
5 Sets
10 Reps
@7