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MAN OF STEEL (Gym Version)

by Ikram Shopan
1 athletes joined

Program Description

Enhancing raw strength, explosive speed, and endurance while fostering agility and flexibility. This program is a personalized creation, meticulously crafted from my own experiences and tailored to my specific needs. While I am not a professional, I invite anyone interested to explore and adapt this regimen to their own fitness journey

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 09:37
  • Last Edited
    Jun 18, 2025 09:32

Summary

Unleash your inner warrior with the MAN OF STEEL (Gym Version), a comprehensive 16-week program designed to build strength, endurance, and agility. Training six days a week, you'll engage in a mix of cardio, bodyweight exercises, and dynamic movements, including jump rope, shadow boxing, and the world's greatest stretch. Each session is crafted to challenge your limits and enhance your performance, ensuring you run for a minimum of 10 km without stopping by the end. Equip yourself with a full gym and get ready to forge a physique that embodies strength and resilience!
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4.8 Stars with 10, 000+ Ratings
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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 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Run
1
60-90 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
RPE 9
10
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
12
Dead Hang
3
60-90 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
RPE 8
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
2
20 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hack Squat
3
8-12 reps
RPE 9
7
Chin-Up (Weighted)
3
AMRAP
RPE 9
8
Candlestick
3
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
10
Seated Hamstring Curl
3
6-10 reps
RPE 9
11
Elevated Pike Press
3
AMRAP
RPE 9
12
Dip (Weighted)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Bench Press (Barbell)
3
8-12 reps
RPE 9
6
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
7
Pull-Up (Weighted)
3
AMRAP
RPE 9
8
Hip Adductor (Machine)
3
12-15 reps
RPE 9
9
Deficit Push Up
3
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
11
Leg Raise (Captain's Chair)
3
AMRAP
-
12
Dead Hang
3
60-90 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
50-100 reps
-
2
World's Greatest Stretch
4
1 mins
-
3
Arm Circle
2
20 reps
-
4
Downward Dog to Lunge
1
2 mins
-
5
Shadow Boxing
1
30-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
100-150 reps
-
2
World's Greatest Stretch
4
10 reps
-
3
Arm Circle
3
20 reps
-
4
Downward Dog to Lunge
1
20 reps
-
5
Shadow Boxing
1
30-40 mins
-
Week 1
1 / 15 Weeks
Day 2
1
Jump Rope
1 Set
50-100 Reps
-
2
World's Greatest Stretch
4 Sets
1 mins
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
2 mins
-
5
Run
1 Set
60-90 mins
@9
Day 4
1
Jump Rope
1 Set
50-100 Reps
-
2
World's Greatest Stretch
4 Sets
1 mins
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
2 mins
-
5
Shadow Boxing
1 Set
30-40 mins
-
Day 3
1
Jump Rope
1 Set
100-150 Reps
@8
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
2 Sets
20 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Hack Squat
3 Sets
8-12 Reps
@9
7
Chin-Up (Weighted)
3 Sets
AMRAP
@9
8
Candlestick
3 Sets
AMRAP
@9
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
10
Seated Hamstring Curl
3 Sets
6-10 Reps
@9
11
Elevated Pike Press
3 Sets
AMRAP
@9
12
Dip (Weighted)
3 Sets
AMRAP
@9
Day 5
1
Jump Rope
1 Set
100-150 Reps
-
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
20 Reps
-
5
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
6
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
7
Pull-Up (Weighted)
3 Sets
AMRAP
@9
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
9
Deficit Push Up
3 Sets
AMRAP
-
10
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9
11
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
12
Dead Hang
3 Sets
60-90 secs
@9
Day 1
1
Jump Rope
1 Set
100-150 Reps
@8
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
2 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
20 Reps
-
5
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
6
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@9
7
Pull-Up (Weighted)
3 Sets
AMRAP
@9
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
9
Deficit Push Up
3 Sets
AMRAP
@9
10
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@9
11
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
12
Dead Hang
3 Sets
60-90 secs
@9
Day 6
1
Jump Rope
1 Set
100-150 Reps
-
2
World's Greatest Stretch
4 Sets
10 Reps
-
3
Arm Circle
3 Sets
20 Reps
-
4
Downward Dog to Lunge
1 Set
20 Reps
-
5
Shadow Boxing
1 Set
30-40 mins
-