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Griff fit

by Steven G.

Program Description

Be like griff

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 01:15
  • Last Edited
    Jun 18, 2025 11:44

Summary

Introducing "Griff Fit," a comprehensive 16-week program designed to elevate your fitness game with a rigorous 7-day training schedule. Each week, you'll tackle a mix of VO2 max workouts, strength training, and targeted muscle groups, ensuring a balanced approach to building endurance and strength. With a focus on both cardio and resistance exercises, you'll engage key muscle groups while enhancing your overall performance. Prepare to push your limits and achieve your fitness goals with this structured and dynamic workout plan!
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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
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Tempo Bench Press
3
10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Chin-Up (Weighted)
3
2
5 reps
RPE 8
-
6
Lying Reverse Fly
3
15 reps
RPE 8
7
Cable Crossover
3
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
8 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
4
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
8 reps
-
9
Concentration Curl
3
8 reps
-
10
Tricep Extension (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
2
Ab Circuit
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown (Band)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Kroc Row
3
8 reps
-
5
Band Pull Apart
3
15 reps
-
6
Pec Fly (Dumbbell)
3
15 reps
-
7
Pullover (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 16 Weeks
Day 1
1
Cardio
1 Set
20 mins
@10
2
Tempo Bench Press
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
@8
-
6
Lying Reverse Fly
3 Sets
15 Reps
@8
7
Cable Crossover
3 Sets
15 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Cardio (Zone 2)
1 Set
-
2
Ab Circuit
1 Set
-
Day 3
1
Pistol Squat
3 Sets
8 Reps
-
2
Glute-Ham Raise
3 Sets
8 Reps
-
3
Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Single-Leg Leg Curl
3 Sets
8 Reps
-
5
Leg Extension
4 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8 Reps
-
8
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
9
Concentration Curl
3 Sets
8 Reps
-
10
Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 4
1
Cardio (Zone 2)
1 Set
-
2
Ab Circuit
1 Set
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Lat Pulldown (Band)
3 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Kroc Row
3 Sets
8 Reps
-
5
Band Pull Apart
3 Sets
15 Reps
-
6
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
7
Pullover (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Cardio (LISS)
1 Set
-
Day 7
1
Cardio
1 Set
-