Program Description
To lose weight and get stronger at the same time
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedOct 07, 2024 02:28
- Last EditedJun 18, 2025 08:52
Summary
The Current CBG Program is a comprehensive 10-week training plan designed for those ready to elevate their fitness game. With a commitment of 7 days a week, this program combines targeted strength supersets and cardio to maximize muscle growth and endurance. Expect to engage in a variety of exercises, including dumbbell bench presses, kettlebell rows, and high-intensity runs, all tailored to challenge your limits. Equip yourself with a full gym setup and get ready to transform your body and boost your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Dumbbell Bench Press
4
12 reps
RPE 8
2
Bent Over Row (Kettlebell)
4
12 reps
RPE 8
3
Wide Grip Pull-Up
4
8 reps
RPE 7.5
4
Push Up
4
15 reps
RPE 8
5A
Arnold Press
4
12 reps
RPE 8
5B
Lat Pulldown
4
12 reps
RPE 8
6A
Hammer Curl
4
8 reps
RPE 9.5
6B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 9
2
Pull-Up (Band)
1
100 reps
RPE 8.5
3
Push Up
1
200 reps
RPE 8.5
4
Squat (Bodyweight)
1
300 reps
RPE 8.5
5
Run
1
9 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
-
1B
Standing Calf Raise
1
-
2A
Front Squat (Barbell)
4
10 reps
RPE 8.5
2B
Squat (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
12 reps
RPE 8
1B
Seated Row (Cable)
4
12 reps
RPE 8
2A
Military Press (Barbell)
4
12 reps
RPE 8
2B
Bent Over Row (Barbell)
4
12 reps
RPE 8
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3B
Goblet Squat
3
12 reps
RPE 8
4A
Walking Lunge
3
10 reps
RPE 8
4B
Reverse Lunge (Barbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
100 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
RPE 6
Week 1
1 / 10 Weeks
Day 1
1A
Single Arm Dumbbell Bench Press4 Sets
12 Reps
@8
2
Bent Over Row (Kettlebell)4 Sets
12 Reps
@8
3
Wide Grip Pull-Up4 Sets
8 Reps
@7.5
4
Push Up4 Sets
15 Reps
@8
5A
Arnold Press4 Sets
12 Reps
@8
5B
Lat Pulldown4 Sets
12 Reps
@8
6A
Hammer Curl4 Sets
8 Reps
@9.5
6B
Skull Crusher (Dumbbell)4 Sets
8 Reps
@9.5
Day 2
1
Run1 Set
9 mins
@9
2
Pull-Up (Band)1 Set
100 Reps
@8.5
3
Push Up1 Set
200 Reps
@8.5
4
Squat (Bodyweight)1 Set
300 Reps
@8.5
5
Run1 Set
9 mins
@9.5
Day 3
1A
Deadlift (Barbell)1 Set
-
1B
Standing Calf Raise1 Set
-
2A
Front Squat (Barbell)4 Sets
10 Reps
@8.5
2B
Squat (Barbell)4 Sets
10 Reps
@8.5
3A
Lunge (Dumbbell)4 Sets
10 Reps
@8
3B
Reverse Lunge (Dumbbell)4 Sets
10 Reps
@8
4A
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
4B
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@8
Day 4
1
Run1 Set
90 mins
@7.5
Day 5
1A
Incline Bench Press (Barbell)4 Sets
12 Reps
@8
1B
Seated Row (Cable)4 Sets
12 Reps
@8
2A
Military Press (Barbell)4 Sets
12 Reps
@8
2B
Bent Over Row (Barbell)4 Sets
12 Reps
@8
3A
Romanian Deadlift (Barbell)3 Sets
12 Reps
@8
3B
Goblet Squat3 Sets
12 Reps
@8
4A
Walking Lunge3 Sets
10 Reps
@8
4B
Reverse Lunge (Barbell)3 Sets
10 Reps
@8
Day 6
1
World's Greatest Stretch1 Set
100 Reps
@9.5
Day 7
1
Run1 Set
80 mins
@6