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BoostcampPNG

Baki Style

by Alec Q
1 athletes joined

Program Description

Prioritizing calisthenics, aesthetics, functional training with MMA in mind. Purposely designed for functional aesthetics to perform like a literal Baki character. Not just the looks, but the abilities too. Doesn’t include neck training or forearms. Those are for home It’s just a template, feel free to add and subtract as you like. Even if you just do 1 set of each exercise, get used to getting in the groove of them.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2026 08:10
  • Last Edited
    Mar 05, 2026 10:23
Muscle Engagement
Front
Back
MuscleSet
Abs
10.9%
Glutes
9.2%
Front Delts
8.6%
Quadriceps
7.9%
Hamstrings
7.6%
Chest
7.4%
Lats
6.8%
Triceps
6.3%
Middle Delts
6.1%
Other
4.9%
Biceps
4.8%
Upper Back
4.3%
Rear Delts
2.8%
Forearms
2.8%
Cardio
2.6%
Full-Body
2.6%
Lower Back
2.5%
Calves
1%
Adductors
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand Push Up
4
8 reps
-
2
Planche Push Up
3
8 reps
-
3
Ring Dip
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
-
7
Chest Fly (Cable)
3
-
8A
Explosive Clapping Push Up
3
10 reps
-
8B
Medicine Ball Chest Passes
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever
4
-
2
Pull-Up (Weighted)
4
-
3
Muscle Up
3
5 reps
-
4
Seated Row (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Towel Pull Up
2
-
9
Dead Hang
2
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
5 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Pistol Squat
2
8 reps
-
4
Nordic Curl
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Calf Raise (Leg Press)
3
20 reps
-
8
Cossack Squat
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Pallof Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
3 mins
-
2
Punching Bag
5
2 mins
-
3
Cross body Kettlebell Clean And Press
3
8 reps
-
4
Medicine ball Rotational Slams
3
10 reps
-
5
Burpee
3
10 reps
-
6
Battle Ropes
4
30 secs
-
7
Lizard Crawls
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One arm push Up Progressions
3
5 reps
-
2
Front lever Rows
3
8 reps
-
3
L sit
3
30 secs
-
4
Staggered Stance Cable Press
3
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Overhead Press (Dumbbell)
3
10 reps
-
9
Wood Chop
3
10 reps
-
10
Ab Wheel
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
2
1
RPE 6
RPE 7
RPE 10
2
Shrimp Squat
3
8 reps
-
3
Single Leg Glute Bridges
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Tibialis Raises
3
15 reps
-
7
Light Jog
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Handstand Push Up
4 Sets
8 Reps
-
2
Planche Push Up
3 Sets
8 Reps
-
3
Ring Dip
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Chest Fly (Cable)
3 Sets
-
8A
Explosive Clapping Push Up
3 Sets
10 Reps
-
8B
Medicine Ball Chest Passes
3 Sets
10 Reps
-
Day 3
1
Box Jump
4 Sets
5 Reps
-
2
Kettlebell Swing
3 Sets
15 Reps
-
3
Pistol Squat
2 Sets
8 Reps
-
4
Nordic Curl
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
7
Calf Raise (Leg Press)
3 Sets
20 Reps
-
8
Cossack Squat
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Pallof Press
3 Sets
10 Reps
-
Day 4
1
Shadow Boxing
3 Sets
3 mins
-
2
Punching Bag
5 Sets
2 mins
-
3
Cross body Kettlebell Clean And Press
3 Sets
8 Reps
-
4
Medicine ball Rotational Slams
3 Sets
10 Reps
-
5
Burpee
3 Sets
10 Reps
-
6
Battle Ropes
4 Sets
30 secs
-
7
Lizard Crawls
2 Sets
10 Reps
-
Day 5
1
One arm push Up Progressions
3 Sets
5 Reps
-
2
Front lever Rows
3 Sets
8 Reps
-
3
L sit
3 Sets
30 secs
-
4
Staggered Stance Cable Press
3 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
9
Wood Chop
3 Sets
10 Reps
-
10
Ab Wheel
3 Sets
12 Reps
-
Day 6
1
Sprint
1 Set
2 Sets
1 Set
@6
@7
@10
2
Shrimp Squat
3 Sets
8 Reps
-
3
Single Leg Glute Bridges
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Tibialis Raises
3 Sets
15 Reps
-
7
Light Jog
1 Set
20 mins
-
Day 2
1
Front Lever
4 Sets
-
2
Pull-Up (Weighted)
4 Sets
-
3
Muscle Up
3 Sets
5 Reps
-
4
Seated Row (Cable)
3 Sets
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Towel Pull Up
2 Sets
-
9
Dead Hang
2 Sets
60 secs
-