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G

by Max Heckmann
3 athletes joined

Program Description

G

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics, Powerbuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 07:20
  • Last Edited
    Jun 18, 2025 07:59

Summary

Unleash your strength with the G program, a dynamic 16-week journey designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a variety of bodyweight and dumbbell exercises that target your chest, shoulders, and core, ensuring a well-rounded approach to muscle development. Each session is crafted to progressively challenge your limits, pushing you to achieve new personal bests. Get ready to transform your physique and build functional strength right from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
15 reps
25 reps
RPE 6
RPE 8.5
2
Pike Push Up
2
1
8 reps
12 reps
RPE 6
RPE 8.5
3
Ring Dip
2
1
6 reps
10 reps
RPE 6
RPE 8.5
4
Arnold Press
2
1
10 reps
25 reps
RPE 6
RPE 8.5
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
20 reps
RPE 6.5
RPE 7
RPE 8.5
6
Dead Hang
5
1 mins
RPE 6
7
Bear Crawl
1
1
2 mins
3 mins
RPE 6.5
RPE 8
8
Sit Up
2
1
12 reps
20 reps
RPE 6.5
RPE 8.5
9
Mountain Climber
2
1
15 reps
30 reps
RPE 6.5
RPE 8.5
10
Russian Twist
2
1
16 reps
26 reps
RPE 6.5
RPE 8.5
11
Lying Leg Raise
2
1
10 reps
20 reps
RPE 6.5
RPE 8.5
12
Hanging Leg Raise
2
10 reps
RPE 8.5
13
Knee Raise (Captain's Chair)
2
20 reps
RPE 8.5
14
Hollow Hold
1
3 mins
RPE 8.5
15
Plank
1
3 mins
RPE 8.5
16
Ring Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
17
Dumbbell Row
2
1
1
15 reps
25 reps
30 reps
RPE 6.5
RPE 7.5
RPE 8.5
18
Jump Squat
1
1
1
15 reps
20 reps
30 reps
RPE 7
RPE 7.5
RPE 8.5
19
Goblet Squat
1
1
15 reps
20 reps
RPE 7.5
RPE 8
20
Step-Up (Weighted)
2
2
15 reps
20 reps
RPE 8
RPE 8.5
21
Lunge (Dumbbell)
1
1
20 reps
25 reps
RPE 8
RPE 8.5
22
Pistol Squat
2
2
10 reps
15 reps
RPE 7
RPE 8
23
Burpee
1
1
1
1
20 reps
25 reps
30 reps
40 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
24
Jump Rope
3
1
1
10 mins
3 mins
2 mins
RPE 6.5
RPE 7.5
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 2
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 3
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 4
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 5
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10
Day 6
1
Push Up
2 Sets
1 Set
15 Reps
25 Reps
@6
@8.5
2
Pike Push Up
2 Sets
1 Set
8 Reps
12 Reps
@6
@8.5
3
Ring Dip
2 Sets
1 Set
6 Reps
10 Reps
@6
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
25 Reps
@6
@8.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
20 Reps
@6.5
@7
@8.5
6
Dead Hang
5 Sets
1 mins
@6
7
Bear Crawl
1 Set
1 Set
2 mins
3 mins
@6.5
@8
8
Sit Up
2 Sets
1 Set
12 Reps
20 Reps
@6.5
@8.5
9
Mountain Climber
2 Sets
1 Set
15 Reps
30 Reps
@6.5
@8.5
10
Russian Twist
2 Sets
1 Set
16 Reps
26 Reps
@6.5
@8.5
11
Lying Leg Raise
2 Sets
1 Set
10 Reps
20 Reps
@6.5
@8.5
12
Hanging Leg Raise
2 Sets
10 Reps
@8.5
13
Knee Raise (Captain's Chair)
2 Sets
20 Reps
@8.5
14
Hollow Hold
1 Set
3 mins
@8.5
15
Plank
1 Set
3 mins
@8.5
16
Ring Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
17
Dumbbell Row
2 Sets
1 Set
1 Set
15 Reps
25 Reps
30 Reps
@6.5
@7.5
@8.5
18
Jump Squat
1 Set
1 Set
1 Set
15 Reps
20 Reps
30 Reps
@7
@7.5
@8.5
19
Goblet Squat
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8
20
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
20 Reps
@8
@8.5
21
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
25 Reps
@8
@8.5
22
Pistol Squat
2 Sets
2 Sets
10 Reps
15 Reps
@7
@8
23
Burpee
1 Set
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
40 Reps
@7.5
@8
@8.5
@10
24
Jump Rope
3 Sets
1 Set
1 Set
10 mins
3 mins
2 mins
@6.5
@7.5
@10