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BoostcampPNG

X-FIT

by Bhavin S.

Program Description

Transform your fitness journey with the X-FIT program, an 18-week challenge designed to elevate your strength and endurance. Committing to five days a week, you'll engage in a balanced mix of resistance training, cardio, and functional movements that push your limits and ignite your progress. Each week builds on the last, ensuring continuous improvement and adaptation. Get ready to sculpt your physique and boost your performance as you unlock your full potential!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 09:05
  • Last Edited
    Mar 25, 2026 09:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.5%
Lats
15.5%
Abs
13.5%
Quadriceps
8.6%
Glutes
8.6%
Hamstrings
8.6%
Biceps
6%
Triceps
4%
Adductors
3.3%
Front Delts
3%
Forearms
3%
Other
2.3%
Chest
2%
Calves
2%
Middle Delts
2%
Lower Back
1%
Rear Delts
1%
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
3
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
3
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
3
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
3
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
3
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
3
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bench Press (Barbell)
5
5 reps
RPE 8
4B
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
3
5 reps
RPE 8
4B
Standing Calf Raise
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
3
5 reps
RPE 8
4B
Standing Calf Raise
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
3
5 reps
RPE 8
4B
Standing Calf Raise
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
3
5 reps
RPE 8
4B
Standing Calf Raise
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
3
5 reps
RPE 8
4B
Standing Calf Raise
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
3
5 reps
RPE 8
4B
Standing Calf Raise
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Squat (Barbell)
5
5 reps
RPE 8
4B
Standing Calf Raise
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Bent Over Row (Barbell)
5
5 reps
RPE 8
4B
Skull Crusher (Dumbbell)
5
10 reps
RPE 8
5A
Deep Squat Curl To Press (Kettlebell)
10
5 reps
RPE 8
5B
Overhead Tricep Extension (Kettlebell)
10
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
3
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
3
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
3
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
3
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
3
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
3
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Deadlift (Barbell)
5
5 reps
RPE 8
4B
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
5A
Sit Up With Press (Dumbbell)
10
6 reps
RPE 8
5B
Renegade Row
10
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
3
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
3
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
3
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
3
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
3
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
3
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Squat Walkout Pushup
1
10 reps
-
3
Inverted Row
1
10 reps
-
4A
Lat Pulldown
5
5 reps
RPE 8
4B
Hammer Curl (Dumbbell)
5
10 reps
RPE 8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
10
5 reps
RPE 8
5B
Goblet Squat
10
5 reps
RPE 8
5C
OHP (Kettlebell)
10
5 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Walk
1 Set
10 mins
-
2
Squat Walkout Pushup
1 Set
10 Reps
-
3
Inverted Row
1 Set
10 Reps
-
4A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Deep Squat Curl To Press (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
5B
Overhead Tricep Extension (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
Day 2
1
Walk
1 Set
10 mins
-
2
Squat Walkout Pushup
1 Set
10 Reps
-
3
Inverted Row
1 Set
10 Reps
-
4A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
4B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Sit Up With Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
5B
Renegade Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Walk
1 Set
10 mins
-
2
Squat Walkout Pushup
1 Set
10 Reps
-
3
Inverted Row
1 Set
10 Reps
-
4A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
4B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Deep Squat Curl To Press (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
5B
Overhead Tricep Extension (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
Day 4
1
Walk
1 Set
10 mins
-
2
Squat Walkout Pushup
1 Set
10 Reps
-
3
Inverted Row
1 Set
10 Reps
-
4A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Sit Up With Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
5B
Renegade Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
Day 5
1
Walk
1 Set
10 mins
-
2
Squat Walkout Pushup
1 Set
10 Reps
-
3
Inverted Row
1 Set
10 Reps
-
4A
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Burpee Special (Burpee, Pushup, Shoulder Press, Rev Lunge)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
5B
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
5C
OHP (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8