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BoostcampPNG

HTK elite operator

by Cody Brown
1 athletes joined
4.0
(1 rating)

Program Description

Prep for military selection courses

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 08, 2024 10:34
  • Last Edited
    Jun 18, 2025 08:04

Summary

Unleash your potential with the HTK Elite Operator program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committing to six days a week, you'll tackle a variety of strength and conditioning workouts, including barbell squats, lunges, and cardio sessions like swimming and running. With a focus on building strength and endurance, this program is tailored to push your limits and sculpt your physique. Get ready to transform your body and mindset—your elite training starts now!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
4 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
1
12 reps
RPE 7
-
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
3
15 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
4 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
3
15 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
4 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
70%
80%
90%
70%
60%
2
Bench Press (Dumbbell)
2
8 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 7
5
Lat Pulldown
2
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
7
Dip (Bodyweight)
2
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dumbbell Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Partial Chin-Up
4
8 reps
RPE 7
6
Alternating Dumbbell Curl
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dumbbell Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Partial Chin-Up
4
8 reps
RPE 7
6
Alternating Dumbbell Curl
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dumbbell Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Partial Chin-Up
4
8 reps
RPE 7
6
Alternating Dumbbell Curl
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Dumbbell Row
2
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 7
5
Partial Chin-Up
2
8 reps
RPE 7
6
Alternating Dumbbell Curl
2
12 reps
RPE 7
7
Dip (Bodyweight)
2
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
3
15 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
3
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
3
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7
3
One Arm Bent Over Row
4
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Dip (Bodyweight)
4
12 reps
RPE 7
8
Hanging Knee Raise
3
15 reps
RPE 7
9
Oblique Crunch
4
20 reps
RPE 7
10
Russian Twist
3
30 reps
RPE 7
11
Sit Up
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 6.5
3
Glute Bridge (Bodyweight)
3
1
12 reps
RPE 6.5
-
4
Pistol Squat
3
1
8 reps
RPE 6.5
-
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 6.5
3
Glute Bridge (Bodyweight)
3
1
12 reps
RPE 6.5
-
4
Pistol Squat
3
1
8 reps
RPE 6.5
-
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 6.5
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 6.5
4
Pistol Squat
3
8 reps
RPE 6.5
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Walking Lunge
2
8 reps
RPE 6.5
3
Glute Bridge (Bodyweight)
2
12 reps
RPE 6.5
4
Pistol Squat
2
8 reps
RPE 6.5
5
Leg Extension
2
15 reps
RPE 7
6
Run
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
4
Pistol Squat
3
8 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
4
Pistol Squat
3
8 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
4
Pistol Squat
3
8 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Walking Lunge
2
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
2
12 reps
RPE 7
4
Pistol Squat
2
8 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
6
Run
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 7
4
Pistol Squat
3
8 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
-
3
Glute Bridge (Bodyweight)
3
12 reps
-
4
Pistol Squat
3
8 reps
-
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 7
4
Pistol Squat
3
8 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4
8 reps
RPE 7
3
Glute Bridge (Bodyweight)
3
12 reps
RPE 7
4
Pistol Squat
3
8 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Run
1
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
3
10 reps
RPE 7
3
Flutter Kick
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
4
10 reps
RPE 7
3
Flutter Kick
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
3
12 reps
RPE 7
3
Flutter Kick
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
4
12 reps
RPE 7
3
Flutter Kick
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
3
20 reps
RPE 7
3
Flutter Kick
3
35 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
3
20 reps
-
3
Flutter Kick
3
35 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
4
25 reps
-
3
Flutter Kick
4
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Arm Hauler
4
25 reps
-
3
Flutter Kick
4
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
4 reps
RPE 7
5
Ring Row
4
4 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Side Plank
2
1 mins
RPE 8
11
Bicycle Crunch
4
20 reps
RPE 7
12
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
13
Plank
1
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
4 reps
RPE 7
5
Ring Row
4
4 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Side Plank
2
1 mins
RPE 8
11
Bicycle Crunch
4
20 reps
RPE 7
12
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
13
Plank
1
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Side Plank
2
1.5 mins
RPE 8
11
Bicycle Crunch
4
20 reps
RPE 7
12
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
13
Plank
1
4 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Overhead Press (Barbell)
2
8 reps
RPE 7
3
Partial Chin-Up
2
8 reps
RPE 7
4
Ring Push Up
2
15 reps
RPE 7
5
Ring Row
2
15 reps
RPE 7
6
Tricep Extension (Barbell)
2
8 reps
RPE 7
7
Bench Press (Close Grip)
2
8 reps
RPE 7
8
Power Clean
2
8 reps
RPE 7
9
Shrug (Dumbbell)
2
8 reps
RPE 7
10
Side Plank
2
1.5 mins
RPE 8
11
Bicycle Crunch
4
20 reps
RPE 7
12
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
13
Plank
1
4 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Plank
1
5 mins
RPE 7
11
Side Plank
1
2 mins
RPE 7
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Plank
1
5 mins
RPE 7
11
Side Plank
1
2 mins
RPE 7
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Plank
1
5 mins
-
11
Side Plank
1
2 mins
-
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Overhead Press (Barbell)
2
8 reps
RPE 8
3
Partial Chin-Up
2
8 reps
RPE 7
4
Ring Push Up
2
15 reps
RPE 7
5
Ring Row
2
15 reps
RPE 7
6
Tricep Extension (Barbell)
2
8 reps
RPE 7
7
Bench Press (Close Grip)
2
8 reps
RPE 7
8
Power Clean
2
8 reps
RPE 7
9
Shrug (Dumbbell)
2
8 reps
RPE 7
10
Plank
1
6 mins
-
11
Side Plank
1
2.5 mins
-
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Plank
1
7 mins
-
11
Side Plank
2
3 mins
-
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
25 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Plank
1
7 mins
-
10
Shrug (Dumbbell)
3
8 reps
RPE 7
11
Side Plank
2
3 mins
-
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
25 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Plank
1
8 mins
-
11
Side Plank
2
3 mins
-
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
25 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-13 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Partial Chin-Up
4
8 reps
RPE 7
4
Ring Push Up
4
15 reps
RPE 7
5
Ring Row
4
15 reps
RPE 7
6
Tricep Extension (Barbell)
3
8 reps
RPE 7
7
Bench Press (Close Grip)
3
8 reps
RPE 7
8
Power Clean
3
8 reps
RPE 7
9
Shrug (Dumbbell)
3
8 reps
RPE 7
10
Plank
1
8 mins
-
11
Side Plank
2
3 mins
-
12
Bicycle Crunch
4
20 reps
RPE 7
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
14
Run
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Dead Hang
2
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
AMRAP
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
1
1
15-20 reps
6-
4-
2-
6-8 reps
8-12 reps
20%
60%
70%
80%
70%
60%
2
Dead Hang
2
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
1
1
15-20 reps
6-
4-
2-
2-4 reps
4-6 reps
6-8 reps
8-12 reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Standing Calf Raise
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
55 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
100 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
115 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
125 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
125 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
140 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
155 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
170 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
6-
4-
2-
2-4 Reps
4-6 Reps
6-8 Reps
8-12 Reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Walking Lunge
4 Sets
8 Reps
@6.5
3
Glute Bridge (Bodyweight)
3 Sets
1 Set
12 Reps
@6.5
-
4
Pistol Squat
3 Sets
1 Set
8 Reps
@6.5
-
5
Leg Extension
3 Sets
15 Reps
@7
6
Run
1 Set
AMRAP
-
Day 3
1
Swim
1 Set
-
2
Arm Hauler
3 Sets
10 Reps
@7
3
Flutter Kick
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
6-
4-
2-
2-4 Reps
4-6 Reps
6-8 Reps
8-12 Reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
One Arm Bent Over Row
4 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
4 Reps
@7
5
Lat Pulldown
4 Sets
8 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
1 Set
12 Reps
@7
-
7
Dip (Bodyweight)
4 Sets
12 Reps
@7
8
Hanging Knee Raise
3 Sets
15 Reps
@7
9
Oblique Crunch
3 Sets
15 Reps
@7
10
Russian Twist
3 Sets
30 Reps
@7
11
Sit Up
3 Sets
15 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
6-
4-
2-
2-4 Reps
4-6 Reps
6-8 Reps
8-13 Reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Overhead Press (Barbell)
4 Sets
8 Reps
@7
3
Partial Chin-Up
4 Sets
8 Reps
@7
4
Ring Push Up
4 Sets
4 Reps
@7
5
Ring Row
4 Sets
4 Reps
@7
6
Tricep Extension (Barbell)
3 Sets
8 Reps
@7
7
Bench Press (Close Grip)
3 Sets
8 Reps
@7
8
Power Clean
3 Sets
8 Reps
@7
9
Shrug (Dumbbell)
3 Sets
8 Reps
@7
10
Side Plank
2 Sets
1 mins
@8
11
Bicycle Crunch
4 Sets
20 Reps
@7
12
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
13
Plank
1 Set
3 mins
@10
Day 5
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
6-
4-
2-
2-4 Reps
4-6 Reps
6-8 Reps
8-12 Reps
20%
60%
70%
80%
90%
80%
70%
60%
2
Dead Hang
3 Sets
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@7
4
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@7
5
Standing Calf Raise
2 Sets
15 Reps
@7
Day 6
1
Walk
1 Set
40 mins
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