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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
    Jul 28, 2025 08:15

Summary

Unleash your strength with the 6 DAY SPLIT (PPL x Arnold), a comprehensive 12-week program designed to sculpt your physique through a push-pull-legs split. This six-day routine combines intense weightlifting with cardio, focusing on key muscle groups each session for optimal growth and recovery. Expect a blend of bodyweight exercises, kettlebell swings, and barbell lifts that challenge your limits and ignite your passion for fitness. Perfect for those ready to elevate their training and achieve serious results in just three months!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Lats
11.1%
Quadriceps
10.8%
Glutes
8.3%
Abs
7.7%
Chest
7.7%
Triceps
7.7%
Front Delts
6.6%
Biceps
6.5%
Hamstrings
5.7%
Cardio
2.3%
Calves
2.3%
Rear Delts
2.3%
Middle Delts
2.3%
Lower Back
2%
Adductors
2%
Abductors
1.4%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
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
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