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Legends Unleashed

by Ikram Shopan

Program Description

Peak human fitness

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2025 08:50
  • Last Edited
    Aug 19, 2025 06:01

Summary

Unleash your inner athlete with the **Legends Unleashed** program! Over 12 weeks, you’ll engage in a dynamic mix of strength and cardio workouts, training three days a week to build muscle, enhance endurance, and elevate your fitness game. This comprehensive program features essential lifts like the Bench Press and Squat, alongside bodyweight exercises such as Pull-Ups and Dips, ensuring a well-rounded approach to your training. With a full gym at your disposal, prepare to challenge your limits and transform your physique. Get ready to become a legend!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Chest
12.2%
Biceps
9.2%
Abs
9.2%
Quadriceps
7.7%
Calves
7.7%
Front Delts
7.1%
Upper Back
6.6%
Glutes
6.1%
Other
5.1%
Lats
5.1%
Hamstrings
4.6%
Adductors
3.1%
Neck
2.6%
Forearms
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
3
Squat (Dumbbell)
3
8-12 reps
RPE 8.5
4
Elevated Pike Push Up
3
15-20 reps
RPE 8.5
5
Dip (Bodyweight)
3
15-18 reps
RPE 8.5
6
Hanging Leg Raise
3
6-10 reps
RPE 8.5
7
Single Leg Calf Raise
3
AMRAP
RPE 8.5
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8.5
9
Swim
1
20 mins
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
20 mins
@6.5
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8.5
3
Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
@8.5
5
Dip (Bodyweight)
3 Sets
15-18 Reps
@8.5
6
Hanging Leg Raise
3 Sets
6-10 Reps
@8.5
7
Single Leg Calf Raise
3 Sets
AMRAP
@8.5
8
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
9
Swim
1 Set
20 mins
@7.5
Day 2
1
Walk
1 Set
20 mins
@6.5
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8.5
3
Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Chin-Up (Bodyweight)
3 Sets
10-12 Reps
@8.5
5
Dip (Bodyweight)
3 Sets
15-18 Reps
@8.5
6
Hanging Leg Raise
3 Sets
6-10 Reps
@8.5
7
Single Leg Calf Raise
3 Sets
AMRAP
@8.5
8
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
9
Swim
1 Set
20 mins
@7.5
Day 3
1
Walk
1 Set
20 mins
@6.5
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8.5
3
Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Elevated Pike Push Up
3 Sets
15-20 Reps
@8.5
5
Dip (Bodyweight)
3 Sets
15-18 Reps
@8.5
6
Hanging Leg Raise
3 Sets
6-10 Reps
@8.5
7
Single Leg Calf Raise
3 Sets
AMRAP
@8.5
8
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
9
Swim
1 Set
20 mins
@7.5