Program Description
This custom workout program blends kettlebells, calisthenics, and barbell training to build real-world, functional strength. It focuses on compound movements that improve how you lift, carry, move, and stabilize your body in everyday life. Through a mix of dynamic kettlebell work, bodyweight control, and foundational barbell lifts, the program develops strength, mobility, and conditioning in a balanced way. It’s simple, adaptable, and built to help you move better, feel stronger, and perform at a higher level.
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJan 08, 2026 10:29
- Last EditedJan 08, 2026 11:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
11.9%
Triceps
10.4%
Upper Back
9.9%
Abs
9.4%
Front Delts
8.7%
Lats
6.4%
Chest
5.9%
Biceps
5.7%
Hamstrings
5.4%
Middle Delts
4.5%
Lower Back
3.2%
Olympic
2.5%
Adductors
2%
Forearms
0.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Chin-Up (Weighted)
3
8 reps
RPE 9
2
Pec Deck (Machine)
2
10 reps
RPE 9
3A
Squat Thruster
3
5 reps
RPE 8
3B
Kettlebell Swing
3
5 reps
RPE 8
3C
Kettlebell Gorilla Row
3
5 reps
RPE 8
3D
Reverse Lunge (Dumbbell)
3
5 reps
RPE 8
4A
Ab Wheel
3
10 reps
RPE 8
4B
Hanging Toes To Bar
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
2
8 reps
RPE 8
1B
Tuck Lever Hold
2
0.5 mins
RPE 6
2A
Dip (Weighted)
3
8 reps
RPE 8.5
2B
Tuck Lever Raises - Reps
3
10 reps
RPE 9
3
Cable Fly Low To High
2
10 reps
RPE 9
4A
Snatch (Kettlebell)
5
5 reps
RPE 7
4B
Kettlebell Clean and Press
5
5 reps
RPE 7
4C
Single Arm Iso Row
5
5 reps
RPE 7
5A
Battle Ropes
2
0.5 mins
RPE 9
5B
Russian Twist (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2A
Seated Dumbbell Good Morning
2
10 reps
RPE 6
2B
Cossack Squat
2
8 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Hanging Toes To Bar
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
1B
JM Press (Smith Machine)
3
10 reps
RPE 9
2A
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
2B
Alternating Dumbbell Curl
2
10 reps
RPE 9
3A
Pec Deck (Machine)
2
10 reps
RPE 9
3B
Lat Pulldown
2
10 reps
RPE 9
4
Decline Sit Up (Weighted)
2
10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 3
1A
Squat (Smith Machine)3 Sets
8 Reps
@8
1B
Romanian Deadlift (Barbell)3 Sets
8 Reps
@9
2A
Seated Dumbbell Good Morning2 Sets
10 Reps
@6
2B
Cossack Squat2 Sets
8 Reps
@8
3
Pec Deck (Machine)2 Sets
10 Reps
@8
4
Hanging Toes To Bar2 Sets
10 Reps
@9
Day 4
1A
Preacher Curl (EZ Bar)3 Sets
10 Reps
@9
1B
JM Press (Smith Machine)3 Sets
10 Reps
@9
2A
V-Handle Tricep Pushdown (Cable)2 Sets
10 Reps
@9
2B
Alternating Dumbbell Curl2 Sets
10 Reps
@9
3A
Pec Deck (Machine)2 Sets
10 Reps
@9
3B
Lat Pulldown2 Sets
10 Reps
@9
4
Decline Sit Up (Weighted)2 Sets
10 Reps
@9
Day 2
1A
Pike Push Up2 Sets
8 Reps
@8
1B
Tuck Lever Hold2 Sets
0.5 mins
@6
2A
Dip (Weighted)3 Sets
8 Reps
@8.5
2B
Tuck Lever Raises - Reps3 Sets
10 Reps
@9
3
Cable Fly Low To High2 Sets
10 Reps
@9
4A
Snatch (Kettlebell)5 Sets
5 Reps
@7
4B
Kettlebell Clean and Press5 Sets
5 Reps
@7
4C
Single Arm Iso Row5 Sets
5 Reps
@7
5A
Battle Ropes2 Sets
0.5 mins
@9
5B
Russian Twist (Dumbbell)2 Sets
10 Reps
@9
Day 1
1A
Incline Bench Press (Smith Machine)3 Sets
10 Reps
@9
1B
Chin-Up (Weighted)3 Sets
8 Reps
@9
2
Pec Deck (Machine)2 Sets
10 Reps
@9
3A
Squat Thruster3 Sets
5 Reps
@8
3B
Kettlebell Swing3 Sets
5 Reps
@8
3C
Kettlebell Gorilla Row3 Sets
5 Reps
@8
3D
Reverse Lunge (Dumbbell)3 Sets
5 Reps
@8
4A
Ab Wheel3 Sets
10 Reps
@8
4B
Hanging Toes To Bar3 Sets
10 Reps
@9