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BoostcampPNG

Functional Freak

by Tony P.

Program Description

Functional freak.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 18, 2025 11:11
  • Last Edited
    Dec 01, 2025 11:32
Muscle Engagement
Front
Back
MuscleSet
Abs
14%
Glutes
11.6%
Quadriceps
10.9%
Hamstrings
8.9%
Front Delts
8.2%
Upper Back
7.6%
Lower Back
6.4%
Lats
4.7%
Triceps
4.7%
Chest
4.4%
Middle Delts
4%
Biceps
2.7%
Other
2.2%
Forearms
2%
Olympic
1.7%
Rear Delts
1.7%
Stretching
1.7%
Adductors
1.3%
Cardio
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
10 reps
RPE 10
2
Inverted Row
3
10 reps
RPE 10
3
Dead Hang
3
30 reps
RPE 10
4
Clean Pull
3
30 reps
RPE 10
5
Wood Chop
3
10 reps
RPE 10
6A
Kettlebell Swing
3
10 reps
RPE 10
6B
Reverse Hyperextension
3
10 reps
RPE 10
7
Battle Ropes
3
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
10 reps
RPE 10
2
Push Up
3
10 reps
RPE 10
3
Prowler Push
3
30 mins
RPE 10
4
One Arm Overhead Carry with March
3
30 reps
RPE 10
5A
Med Ball Slam
3
10 reps
RPE 10
5B
Lying Leg Raise
3
10 reps
RPE 10
6
Face Pull
3
10 reps
RPE 10
7
Reaching Situp
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
RPE 10
2
Alternating Lunge with Rotation
3
10 reps
RPE 10
3
Single Leg Romanian Deadlift
3
10 reps
RPE 10
4
Good Morning
3
10 reps
RPE 10
5A
Box Jump
3
5 reps
RPE 10
5B
Bicycle Crunch
3
10 reps
RPE 10
6
Glute Bridge (Bodyweight)
3
10 reps
RPE 10
7
Side Plank
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
5
Bayesian Curl
3
10 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Jump Rope
1
10 mins
RPE 10
3
Stair Climber
1
10 mins
RPE 10
4
Lying Leg Raise
3
10 reps
RPE 10
5
Side Plank
3
30 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Assisted)
3 Sets
10 Reps
@10
2
Inverted Row
3 Sets
10 Reps
@10
3
Dead Hang
3 Sets
30 Reps
@10
4
Clean Pull
3 Sets
30 Reps
@10
5
Wood Chop
3 Sets
10 Reps
@10
6A
Kettlebell Swing
3 Sets
10 Reps
@10
6B
Reverse Hyperextension
3 Sets
10 Reps
@10
7
Battle Ropes
3 Sets
30 mins
@10
Day 2
1
Dip (Assisted)
3 Sets
10 Reps
@10
2
Push Up
3 Sets
10 Reps
@10
3
Prowler Push
3 Sets
30 mins
@10
4
One Arm Overhead Carry with March
3 Sets
30 Reps
@10
5A
Med Ball Slam
3 Sets
10 Reps
@10
5B
Lying Leg Raise
3 Sets
10 Reps
@10
6
Face Pull
3 Sets
10 Reps
@10
7
Reaching Situp
3 Sets
30 Reps
@10
Day 3
1
Squat (Bodyweight)
3 Sets
10 Reps
@10
2
Alternating Lunge with Rotation
3 Sets
10 Reps
@10
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
@10
4
Good Morning
3 Sets
10 Reps
@10
5A
Box Jump
3 Sets
5 Reps
@10
5B
Bicycle Crunch
3 Sets
10 Reps
@10
6
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@10
7
Side Plank
3 Sets
30 mins
@10
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@10
5
Bayesian Curl
3 Sets
10 Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
Day 5
1
Cardio
1 Set
10 mins
@10
2
Jump Rope
1 Set
10 mins
@10
3
Stair Climber
1 Set
10 mins
@10
4
Lying Leg Raise
3 Sets
10 Reps
@10
5
Side Plank
3 Sets
30 mins
@10