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BoostcampPNG

Hybrid Athlete - Block 1 - 13 weeks

by Nick R.

Program Description

Unlock your potential with the Hybrid Athlete program, a comprehensive 13-week training journey designed for intermediate and advanced lifters. This 5-day-a-week regimen focuses on muscle building and sculpting, utilizing a full gym setup to maximize your results. Each session combines strength and conditioning techniques to enhance your performance and physique, ensuring you not only look great but feel powerful. Get ready to challenge yourself and elevate your fitness game!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2026 09:26
  • Last Edited
    Apr 10, 2026 11:30
Muscle Engagement
Front
Back
MuscleSet
Abs
14%
Hamstrings
11.2%
Quadriceps
10.1%
Glutes
10.1%
Upper Back
7.1%
Other
6.9%
Front Delts
6.9%
Triceps
6.4%
Lats
5%
Calves
3.6%
Chest
3.6%
Lower Back
3.2%
Biceps
3%
Middle Delts
2.8%
Forearms
2.7%
Rear Delts
1.4%
Stretching
1.3%
Adductors
0.9%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15 reps
RPE 7
6
Ab Wheel
3
10-12 reps
RPE 7
7
Hanging Leg Raise
3
10-12 reps
RPE 7
8
Dead Bug
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
60%
2
Romanian Deadlift (Barbell)
2
5 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
60%
4
Leg Curl
2
5 reps
60%
5
Standing Calf Raise
2
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3
Overhead Press (Machine)
3
8 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
60%
2
Incline Bench Press (Dumbbell)
2
5 reps
60%
3
Overhead Press (Machine)
2
5 reps
60%
4
Lateral Raise (Dumbbell)
2
5 reps
60%
5
Tricep Pushdown (Cable)
2
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Barbell Row
4
6 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 6
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Pallof Press
3
12 reps
RPE 7
7
Side Plank
3
0.45 mins
RPE 7
8
Wood Chop
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
60%
2
Barbell Row
2
5 reps
60%
3
Lat Pulldown
2
5 reps
60%
4
Face Pull
2
5 reps
60%
5
Bicep Curl (Barbell)
2
5 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
5 reps
60%
2
Front Squat (Barbell)
2
5 reps
60%
3
Leg Extension
2
5 reps
60%
4
Hamstring Curl
2
5 reps
60%
5
Seated Calf Raise
2
5 reps
60%
6
Ab Wheel
2
5 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
400m Sprint
5
RPE 7
1B
Kettlebell Swing
5
20 reps
-
1C
Burpee
5
15 reps
-
1D
Wall Balls
5
20 reps
-
1E
500m Row
5
RPE 7
2
Hanging Toes To Bar
3
8-10 reps
RPE 7
3
Russian Twist
3
20 reps
RPE 7
4
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Run
3
400 reps
-
1B
Kettlebell Swing
3
20 reps
-
1C
Burpee
3
15 reps
-
1D
Wall Balls
3
20 reps
-
1E
500m Row
3
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
6
Ab Wheel
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
8
Dead Bug
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
70%
70%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
80%
80%
80%
80%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
80%
80%
80%
80%
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Side Plank
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
@7
@7
@7
8
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
75%
75%
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
Day 5
1A
400m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
@7
@7
@7
@7
@7
1B
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
1C
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
1D
Wall Balls
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
1E
500m Row
1 Set
1 Set
1 Set
1 Set
1 Set
@7
@7
@7
@7
@7
2
Hanging Toes To Bar
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Russian Twist
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
@7
@7
@7