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Like water; Dragon training

by Lex Boyd

Program Description

There are various ways to express one's self. Martial arts and weight training being two of my favorite ways. This routine mixes both in the pursuit of achieving a body that is physically, mentally, and emotionally strong. Cheers to those who choose to follow this path with me!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2025 12:42
  • Last Edited
    Jun 02, 2025 02:29
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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
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Standing Calf Raise
4
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
10-15 reps
-
5
Split Squat Jump
2
10-15 reps
-
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Pull-Up (Bodyweight)
3
-
5
Bayesian Curl
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
8
Shrug (Dumbbell)
2
10-15 reps
-
9
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
5 mins
-
2
Sprint
3
5-10 secs
-
3
Cardio
1
15 mins
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Dip (Bodyweight)
3
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Ring Push Up
2
-
Week 1
1 / 18 Weeks
Day 2
1
Shadow Boxing
3 Sets
5 mins
-
2
Sprint
3 Sets
5-10 secs
-
3
Cardio
1 Set
15 mins
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Dip (Bodyweight)
3 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
-
8
Ring Push Up
2 Sets
-
Day 3
1
Hack Squat
2 Sets
8-12 Reps
-
2
Standing Calf Raise
4 Sets
10-15 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Split Squat Jump
2 Sets
10-15 Reps
-
6
Hip Abductor (Machine)
2 Sets
10-15 Reps
-
7
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
Day 5
1
Shadow Boxing
3 Sets
5 mins
-
2
Sprint
3 Sets
5-10 secs
-
3
Cardio
1 Set
15 mins
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Dip (Bodyweight)
3 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
-
8
Ring Push Up
2 Sets
-
Day 1
1
Shadow Boxing
3 Sets
5 mins
-
2
Sprint
3 Sets
5-10 secs
-
3
Cardio
1 Set
15 mins
-
4
Pull-Up (Bodyweight)
3 Sets
-
5
Bayesian Curl
2 Sets
8-12 Reps
-
6
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
-
7
Reverse Pec Deck
2 Sets
10-15 Reps
-
8
Shrug (Dumbbell)
2 Sets
10-15 Reps
-
9
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Shadow Boxing
3 Sets
5 mins
-
2
Sprint
3 Sets
5-10 secs
-
3
Cardio
1 Set
15 mins
-
4
Pull-Up (Bodyweight)
3 Sets
-
5
Bayesian Curl
2 Sets
8-12 Reps
-
6
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
-
7
Reverse Pec Deck
2 Sets
10-15 Reps
-
8
Shrug (Dumbbell)
2 Sets
10-15 Reps
-
9
Lateral Raise (Cable)
2 Sets
10-15 Reps
-