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BoostcampPNG

Project 6PKA36

by Ken Limz

Program Description

10km PR Breaking Sub 54 minute and building abs

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 16, 2025 08:42
  • Last Edited
    Jun 18, 2025 11:34

Summary

**Project 6PKA36** is a comprehensive 9-week training program designed to elevate your fitness game with a rigorous 7-day weekly schedule. This program combines invigorating morning runs with targeted strength workouts, focusing on both cardio and resistance training to build endurance and muscle. You'll engage in a variety of exercises, from weighted step-ups to assisted pull-ups, ensuring a balanced approach that challenges all major muscle groups. Get ready to push your limits and achieve your fitness goals with this structured and motivating plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Step-Up (Weighted)
4
8-12 reps
RPE 6
4
Lateral Lunge
4
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Step-Up (Weighted)
3
8-12 reps
RPE 6
4
Lateral Lunge
3
12-15 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
6
Decline Crunch
4
15-20 reps
RPE 6
7
Kettlebell Halo
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 7
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
4
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Dip (Weighted)
4
2-3 reps
RPE 8
4
Pec Deck (Machine)
3
16-20 reps
RPE 8
5
Chin-Up (Assisted)
4
8-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Dip (Weighted)
3
2-3 reps
RPE 8
3
Pec Deck (Machine)
3
16-20 reps
RPE 8
4
Chin-Up (Assisted)
4
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12-20 reps
RPE 6
6
Decline Crunch
3
15-20 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 8
2
Decline Crunch
4
15-20 reps
RPE 6
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 6
4
Kettlebell Halo
4
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
70%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
60%
2
Overhead Press (Barbell)
3
7 reps
70%
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 7
4
Reverse Pec Deck
3
12-20 reps
RPE 8
5
Lateral Lunge
3
8-12 reps
RPE 6
6
Calf Raise (Leg Press)
3
12-20 reps
RPE 6
7
Decline Crunch
3
12-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
78%
4
Pull-Up (Assisted)
4
8-12 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
7
Decline Crunch
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 7
2
Bench Press (Barbell)
3
6 reps
78%
3
Pull-Up (Assisted)
4
8-12 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12-16 reps
RPE 7
5
Lat Pulldown (Neutral Grip)
3
12-16 reps
RPE 7
6
Decline Crunch
3
15-20 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
10-15 mins
RPE 6
3
Run
1
49-52 mins
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Run
1 Set
35-50 mins
@6
2
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
3
Step-Up (Weighted)
4 Sets
8-12 Reps
@6
4
Lateral Lunge
4 Sets
12-15 Reps
@6
5
Leg Raise (Captain's Chair)
4 Sets
10-12 Reps
@6
6
Decline Crunch
4 Sets
15-20 Reps
@6
7
Kettlebell Halo
4 Sets
10 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
12-15 Reps
@7
3
Dip (Weighted)
4 Sets
2-3 Reps
@8
4
Pec Deck (Machine)
4 Sets
16-20 Reps
@8
5
Chin-Up (Assisted)
4 Sets
8-12 Reps
@8
6
Bicep Curl (EZ Bar)
4 Sets
12-20 Reps
@6
7
Decline Crunch
3 Sets
15-20 Reps
@6
8
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
@6
Day 3
1
Run
1 Set
45-60 mins
@8
2
Decline Crunch
4 Sets
15-20 Reps
@6
3
Leg Raise (Captain's Chair)
4 Sets
12-15 Reps
@6
4
Kettlebell Halo
4 Sets
10-15 Reps
@6
Day 4
1
High Bar Squat (Barbell)
3 Sets
7 Reps
70%
2
Overhead Press (Barbell)
3 Sets
7 Reps
70%
3
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@7
4
Reverse Pec Deck
3 Sets
12-20 Reps
@8
5
Lateral Lunge
3 Sets
8-12 Reps
@6
6
Calf Raise (Leg Press)
3 Sets
12-20 Reps
@6
7
Decline Crunch
3 Sets
12-20 Reps
@6
8
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@6
9
Kettlebell Halo
3 Sets
10 Reps
@6
Day 5
1
Run
1 Set
45-60 mins
@7
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Bench Press (Barbell)
3 Sets
6 Reps
78%
4
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
5
Wide Grip Lat Pulldown
3 Sets
12-16 Reps
@7
6
Lat Pulldown (Neutral Grip)
3 Sets
12-16 Reps
@7
7
Decline Crunch
3 Sets
15-20 Reps
@6
8
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@6
Day 6
1
Walk
1 Set
15-20 mins
@6
Day 7
1
Run
1 Set
55-70 mins
@6