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Will Da Beast

by William Hally

Program Description

This programme is designed by me and what I’ve enjoyed over the many years of training. This program can lead you to water but it can’t make you drink! Follow this 8 week journey with a balanced diet and you’ll see results. MAKE SURE TO STRETCH FOR 15 MINUTES BEFORE WORKOUT Monday - Circuit, NO REST BREAKS Tuesday - Chest, triceps and shoulders Wednesday - Rest Thursday - Legs/ Interval cardio Friday - Back and biceps Saturday- 300 workout and Low intensity cardio for 30 minutes 1:30 max rest between sets on weighted sets. COOOOOOMEOOOOOOON!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 01, 2024 10:51
  • Last Edited
    Jan 19, 2025 10:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
50 reps
-
2
Jump Rope
1
3 mins
-
3
Kettlebell Clean and Press
2
25 reps
-
4
Jump Rope
1
3 mins
-
5
Jump Squat
1
50 reps
-
6
Jump Rope
1
3 mins
-
7
Kettlebell Gorilla Row
2
25 reps
-
8
Jump Rope
1
3 mins
-
9A
Bear Crawl
3
25 reps
-
9B
Single Arm Kettlebell Swing
3
25 reps
-
10
Jump Rope
1
3 mins
-
11
Chin-Up (Bodyweight)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12 reps
-
1B
Ring Push Up
4
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
12 reps
-
3A
Dumbbell Bench Pullover
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
15 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
2
Partial Incline Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Dip (Weighted)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Sissy Squat
3
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Stepper
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Lunge (Dumbbell)
3
12 reps
-
4A
Goblet Squat
2
1
12 reps
10 reps
-
RPE 8
4B
Sissy Squat (Weighted)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
7
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
12 reps
12 reps
-
RPE 8
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
3
Seated Row (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
4
15 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6A
Oblique Cable Crunch
4
12 reps
-
6B
Hanging Leg Raise
4
12 reps
-
6C
Ab Wheel
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
RPE 8
2
Bent Over Row (Dumbbell)
2
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
-
4
Good Morning
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Concentration Curl
2
12 reps
-
7
Hammer Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
25 reps
-
2
Deadlift (Barbell)
1
50 reps
-
3
Push Up
1
50 reps
-
4
Box Jump
1
50 reps
-
5
Floor Wipers
1
50 reps
-
6
Kettlebell Clean and Press
1
50 reps
-
7
Wide Grip Pull-Up
1
25 reps
-
8
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
25 reps
-
3
Incline Bench Press (Dumbbell)
1
25 reps
-
4
Rowing Machine
1
2 mins
RPE 7
5
Seated Shoulder Press (Dumbbell)
1
25 reps
-
6
Upright Row (Dumbbell)
1
25 reps
-
7
Rowing Machine
1
2 mins
-
8
Bicep Curl (Cable)
1
25 reps
-
9
Tricep Pushdown (Cable)
1
25 reps
-
10
Rowing Machine
1
2 mins
-
11
Hanging Leg Raises
1
25 reps
-
12
Ab Wheel
1
13 reps
-
13
Rowing Machine
1
2 mins
-
14
Push Up
1
25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
1 Set
50 Reps
-
2
Jump Rope
1 Set
3 mins
-
3
Kettlebell Clean and Press
2 Sets
25 Reps
-
4
Jump Rope
1 Set
3 mins
-
5
Jump Squat
1 Set
50 Reps
-
6
Jump Rope
1 Set
3 mins
-
7
Kettlebell Gorilla Row
2 Sets
25 Reps
-
8
Jump Rope
1 Set
3 mins
-
9A
Bear Crawl
3 Sets
25 Reps
-
9B
Single Arm Kettlebell Swing
3 Sets
25 Reps
-
10
Jump Rope
1 Set
3 mins
-
11
Chin-Up (Bodyweight)
1 Set
25 Reps
-
Day 2
1A
Bench Press (Dumbbell)
4 Sets
12 Reps
-
1B
Ring Push Up
4 Sets
10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2B
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3A
Dumbbell Bench Pullover
3 Sets
12 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
7
Dip (Weighted)
5 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
12 Reps
-
2A
Goblet Squat
3 Sets
12 Reps
-
2B
Sissy Squat
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
7
Stepper
1 Set
30 mins
-
Day 4
1
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
-
@8
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
20 Reps
-
4
Wide Grip Lat Pulldown
4 Sets
15 Reps
-
5
Back Extension (Weighted)
3 Sets
12 Reps
-
6A
Oblique Cable Crunch
4 Sets
12 Reps
-
6B
Hanging Leg Raise
4 Sets
12 Reps
-
6C
Ab Wheel
4 Sets
12 Reps
-
Day 5
1
Pull-Up (Bodyweight)
1 Set
25 Reps
-
2
Deadlift (Barbell)
1 Set
50 Reps
-
3
Push Up
1 Set
50 Reps
-
4
Box Jump
1 Set
50 Reps
-
5
Floor Wipers
1 Set
50 Reps
-
6
Kettlebell Clean and Press
1 Set
50 Reps
-
7
Wide Grip Pull-Up
1 Set
25 Reps
-
8
Cardio
1 Set
60 mins
-