logo
BoostcampPNG

Mission Ready

by Zaza B.

Program Description

Yo

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2026 11:41
  • Last Edited
    Mar 20, 2026 09:08
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Quadriceps
12.1%
Glutes
10%
Triceps
8.5%
Hamstrings
7.1%
Front Delts
6.5%
Forearms
5.4%
Upper Back
5.3%
Chest
4.5%
Other
4.4%
Biceps
4.2%
Lower Back
3.1%
Lats
3%
Middle Delts
2.8%
Calves
2.8%
Olympic
2.6%
Adductors
2.2%
Rear Delts
1.9%
Full-Body
0.5%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
1
AMRAP
65%
4
Lunge (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Lunge
2
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
1
AMRAP
65%
4
Lunge (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Lunge
2
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
1
AMRAP
65%
4
Lunge (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Lunge
2
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Lunge
2
10-12 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Lunge
2
10-12 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
1
AMRAP
70%
4
Lunge (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Lunge
2
10-12 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
1
AMRAP
75%
4
Lunge (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Lunge
2
8-10 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
1
AMRAP
75%
4
Lunge (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Lunge
2
8-10 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Deadlift (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
1
AMRAP
75%
4
Lunge (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Lunge
2
8-10 reps
RPE 10
6
Farmer's Walk (Weighted)
2
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
3 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
1
AMRAP
80%
4
Lunge (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Lunge
2
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
4
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
8
Plank
1
AMRAP
-
9
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Lunge (Dumbbell)
2
12-15 reps
RPE 10
4
Farmer's Walk (Weighted)
2
RPE 10
5
Standing Calf Raise
2
15-20 reps
RPE 10
6
Plank
1
AMRAP
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Lunge (Dumbbell)
2
12-15 reps
RPE 10
4
Farmer's Walk (Weighted)
2
RPE 10
5
Standing Calf Raise
2
15-20 reps
RPE 10
6
Plank
1
AMRAP
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6 reps
65%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
12-15 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6 reps
65%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
12-15 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
6 reps
65%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
12-15 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
10-12 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
4
6 reps
RPE 6
5
Bent Over Row (Barbell)
4
6 reps
RPE 6
6
Push Up
2
AMRAP
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
3
6 reps
RPE 7
6
Push Up
2
AMRAP
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
3
6 reps
RPE 7
6
Push Up
2
AMRAP
-
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
9
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Sled Drags
1
-
3
Lateral Shuffle
1
-
4
Farmer's Walk (Weighted)
1
-
5
Sprint
1
-
6
Plank
3
AMRAP
-
7
Russian Twist
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
3
6 reps
65%
4
Squat (Barbell)
1
AMRAP
65%
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
3
6 reps
65%
4
Squat (Barbell)
1
AMRAP
65%
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
3
6 reps
65%
4
Squat (Barbell)
1
AMRAP
65%
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
4
5 reps
70%
4
Squat (Barbell)
1
AMRAP
70%
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
4
5 reps
70%
4
Squat (Barbell)
1
AMRAP
70%
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
4
5 reps
70%
4
Squat (Barbell)
1
AMRAP
70%
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
5
4 reps
75%
4
Squat (Barbell)
1
AMRAP
75%
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
5
4 reps
75%
4
Squat (Barbell)
1
AMRAP
75%
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
3 reps
-
2
Power Clean
4
3 reps
RPE 6
3
Squat (Barbell)
5
4 reps
75%
4
Squat (Barbell)
1
AMRAP
75%
5
Standing Calf Raise
3
12-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
7
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
4
Lunge (Dumbbell)
4
8-10 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Lunge (Dumbbell)
3
8-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
10-12 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
8-10 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
8-10 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
8-10 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
8-10 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
8-10 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
8-10 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
50 reps
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Dumbbell Row
2
10-12 reps
RPE 10
4
Push Up
1
100 reps
-
5
Shrug (Dumbbell)
2
12-15 reps
RPE 10
6
Plank
3
AMRAP
-
7
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
AMRAP
RPE 10
2
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 10
7
Wrist Curls
2
12-15 reps
RPE 10
8
Rope Pulls
2
1 mins
-
9
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
4
Wrist Curls
2
12-15 reps
RPE 10
5
Light Jog
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
4
Wrist Curls
2
12-15 reps
RPE 10
5
Light Jog
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Plank
3
AMRAP
-
3
Russian Twist
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 7
1
Run
1 Set
-
2
Plank
3 Sets
AMRAP
-
3
Russian Twist
3 Sets
AMRAP
-
Day 4
1
Box Jump
3 Sets
3 Reps
-
2
Power Clean
4 Sets
3 Reps
@6
3
Squat (Barbell)
3 Sets
6 Reps
65%
4
Squat (Barbell)
1 Set
AMRAP
65%
5
Standing Calf Raise
3 Sets
AMRAP
@10
6
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
7
Plank
1 Set
AMRAP
@10
Day 3
1
Sprint
1 Set
-
2
Sled Drags
1 Set
-
3
Lateral Shuffle
1 Set
-
4
Farmer's Walk (Weighted)
1 Set
-
5
Sprint
1 Set
-
6
Plank
3 Sets
AMRAP
-
7
Russian Twist
2 Sets
AMRAP
-
Day 5
1
Pull-Up (Band)
1 Set
50 Reps
-
2
Dip (Bodyweight)
2 Sets
AMRAP
-
3
Dumbbell Row
2 Sets
10-12 Reps
@10
4
Push Up
1 Set
100 Reps
-
5
Shrug (Dumbbell)
2 Sets
12-15 Reps
@10
6
Plank
3 Sets
AMRAP
-
7
Run
1 Set
-
Day 6
1
Dead Hang
2 Sets
AMRAP
@10
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
@10
7
Wrist Curls
2 Sets
12-15 Reps
@10
8
Rope Pulls
2 Sets
1 mins
-
9
Light Jog
1 Set
-
Day 1
1
Power Clean
3 Sets
3 Reps
@6
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Deadlift (Barbell)
1 Set
AMRAP
65%
4
Lunge (Dumbbell)
2 Sets
12-15 Reps
@10
5
Lateral Lunge
2 Sets
12-15 Reps
@10
6
Farmer's Walk (Weighted)
2 Sets
@10
7
Standing Calf Raise
3 Sets
15-20 Reps
@10
8
Plank
1 Set
AMRAP
-
9
Run
1 Set
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Bench Press (Barbell)
1 Set
6 Reps
65%
3
Pull-Up (Assisted)
1 Set
AMRAP
@10
4
Overhead Press (Barbell)
3 Sets
12 Reps
@10
5
Bent Over Row (Barbell)
2 Sets
12 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
8
Overhead Extension (EZ Bar)
2 Sets
12-15 Reps
@10
9
Run
1 Set
-