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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!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.9%
Upper Back
10.5%
Lats
9.5%
Front Delts
8.2%
Chest
7.9%
Quadriceps
7.2%
Middle Delts
6.6%
Triceps
5.8%
Glutes
5.5%
Biceps
5.5%
Hamstrings
3.9%
Other
2.8%
Rear Delts
1.9%
Adductors
1.8%
Calves
1.6%
Lower Back
1.1%
Forearms
0.4%
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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