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BoostcampPNG

6 DAY SPLIT (PPL x Arnold)

by JJ

Program Description

6 days per week - Calisthenics + strength training. Push - Chest & Triceps Pull - Back & Biceps Legs - Quads Focused Chest & Back Shoulders & Arms Legs - Hamstrings Focused

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2025 01:45
  • Last Edited
    Jun 01, 2025 03:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Back Extension
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
10 reps
-
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
6
Decline Bench Press (Barbell)
2
10 reps
-
7
Seated Row (Machine)
2
10 reps
-
8
Ring Dip
3
10 reps
RPE 10
9
Face Pull
3
15 reps
RPE 10
10
Chest Fly (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
10 reps
RPE 10
8
Skull Crusher (Barbell)
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3B
Decline Crunch
3
30 reps
RPE 10
4
Squat (Barbell)
3
10 reps
RPE 10
5
Leg Press (45 Degrees)
2
10 reps
RPE 10
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 10
8
Hip Adductor (Machine)
3
12 reps
-
9
Seated Calf Raise
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
20 mins
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Abs Crunch (Bodyweight)
3 Sets
30 Reps
@10
4
Bench Press (Barbell)
3 Sets
5 Reps
@8.5
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
6
Dip (Bodyweight)
3 Sets
10 Reps
@10
7
Chest Fly (Cable)
3 Sets
12 Reps
@9.5
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
9
TRICEPS
3 Sets
12 Reps
@10
Day 2
1
Cardio
1 Set
20 mins
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3A
Chin-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Decline Crunch
3 Sets
30 Reps
@10
4
Back Extension
3 Sets
12 Reps
@10
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@9.5
6
Lat Pulldown
3 Sets
12 Reps
@10
7
Seated Row (Cable)
3 Sets
10 Reps
-
8
Hammer Curl
3 Sets
12 Reps
@10
9
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
Day 3
1
Cardio
1 Set
20 Reps
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Decline Crunch
3 Sets
30 Reps
@10
4
Squat (Barbell)
3 Sets
10 Reps
@10
5
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
6
Deadlift (Barbell)
3 Sets
6 Reps
@8
7
Leg Extension
3 Sets
10 Reps
@10
8
Hip Abductor (Machine)
3 Sets
12 Reps
-
9
Seated Calf Raise
3 Sets
12 Reps
@10
Day 4
1
Cardio
1 Set
20 mins
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Decline Crunch
3 Sets
30 Reps
@10
4
Chest Press (Machine)
2 Sets
10 Reps
@10
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@10
6
Decline Bench Press (Barbell)
2 Sets
10 Reps
-
7
Seated Row (Machine)
2 Sets
10 Reps
-
8
Ring Dip
3 Sets
10 Reps
@10
9
Face Pull
3 Sets
15 Reps
@10
10
Chest Fly (Machine)
3 Sets
10 Reps
-
Day 5
1
Cardio
1 Set
20 mins
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3A
Chin-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Decline Crunch
3 Sets
30 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Shrug (Dumbbell)
3 Sets
10 Reps
@10
8
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
9
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
Day 6
1
Cardio
1 Set
20 Reps
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3B
Decline Crunch
3 Sets
30 Reps
@10
4
Squat (Barbell)
3 Sets
10 Reps
@10
5
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
6
Deadlift (Barbell)
3 Sets
6 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@10
8
Hip Adductor (Machine)
3 Sets
12 Reps
-
9
Seated Calf Raise
3 Sets
12 Reps
@10