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Spoon's PPL #2

by Curtis W.
1 athletes joined

Program Description

This is an easy-to-follow program that can be used to cut, maintain, or grow. Great for Dads that need to blow off some steam.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 31, 2025 12:26
  • Last Edited
    Jun 18, 2025 11:58

Summary

Spoon's PPL #2 is a comprehensive 6-week program designed to elevate your strength and conditioning through a structured Push-Pull-Legs split. With a commitment of 7 days a week, you'll focus on targeted muscle groups, enhancing your performance and physique. Each session is packed with a variety of exercises, including sled pushes, pull-ups, and cable rows, ensuring a balanced approach to building strength and endurance. Get ready to push your limits and achieve your fitness goals with this dynamic training regimen!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 8
2A
Deficit Push Up
3
15 reps
RPE 9.5
2B
Hanging Knee Raise
3
20 reps
RPE 9.5
3
Hammer Strength Chest Press
3
6-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
8
Walk
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 8
2A
Deficit Push Up
3
15 reps
RPE 9.5
2B
Hanging Knee Raise
3
20 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 10
8
Walk
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 8
2A
Deficit Push Up
3
15 reps
RPE 9.5
2B
Hanging Knee Raise
3
20 reps
RPE 9.5
3
Hammer Strength Chest Press
3
6-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
8
Walk
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 8
2A
Deficit Push Up
3
15 reps
RPE 9.5
2B
Hanging Knee Raise
3
20 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 10
8
Walk
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 8
2A
Deficit Push Up
3
15 reps
RPE 9.5
2B
Hanging Knee Raise
3
20 reps
RPE 9.5
3
Hammer Strength Chest Press
3
6-9 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
8
Walk
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 8
2A
Deficit Push Up
3
15 reps
RPE 9.5
2B
Hanging Knee Raise
3
20 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 10
8
Walk
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
30 reps
RPE 9.5
2A
Pull-Up (Band)
4
10 reps
RPE 9
2B
Hanging Knee Raise
4
20 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 10
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
30 reps
RPE 9.5
2A
Pull-Up (Band)
4
10 reps
RPE 9
2B
Hanging Knee Raise
4
20 reps
RPE 10
3
Single Arm Lat Pulldown (Plate Loaded)
3
12-15 reps
RPE 10
4
Landmine Meadow's Row
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
30 reps
RPE 9.5
2A
Pull-Up (Band)
4
10 reps
RPE 9
2B
Hanging Knee Raise
4
20 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 10
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
30 reps
RPE 9.5
2A
Pull-Up (Band)
4
10 reps
RPE 9
2B
Hanging Knee Raise
4
20 reps
RPE 10
3
Single Arm Lat Pulldown (Plate Loaded)
3
12-15 reps
RPE 10
4
Landmine Meadow's Row
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
30 reps
RPE 9.5
2A
Pull-Up (Band)
4
10 reps
RPE 9
2B
Hanging Knee Raise
4
20 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 10
4
Seated Row (Cable)
3
12-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled Push
3
30 reps
RPE 9.5
2A
Pull-Up (Band)
4
10 reps
RPE 9
2B
Hanging Knee Raise
4
20 reps
RPE 10
3
Single Arm Lat Pulldown (Plate Loaded)
3
12-15 reps
RPE 10
4
Landmine Meadow's Row
3
10-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
30 reps
RPE 9.5
1B
Hanging Knee Raise
3
20 reps
RPE 10
2A
Hip Abduction (Band)
3
15 reps
RPE 10
2B
Calf Raise (Leg Press)
3
20 reps
RPE 10
3
Pendulum Squat
3
6-9 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Glute-Ham Raise
2
6-8 reps
RPE 10
7
Sled Push
5
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
30 reps
RPE 9.5
1B
Hanging Knee Raise
3
20 reps
RPE 10
2A
Hip Abduction (Band)
3
15 reps
RPE 10
2B
Calf Raise (Leg Press)
3
20 reps
RPE 10
3
Hack Squat
3
6-9 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Glute-Ham Raise
2
6-8 reps
RPE 10
7
Sled Push
5
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
30 reps
RPE 9.5
1B
Hanging Knee Raise
3
20 reps
RPE 10
2A
Hip Abduction (Band)
3
15 reps
RPE 10
2B
Calf Raise (Leg Press)
3
20 reps
RPE 10
3
Pendulum Squat
3
6-9 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Glute-Ham Raise
2
12-15 reps
RPE 10
7
Sled Push
5
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
30 reps
RPE 9.5
1B
Hanging Knee Raise
3
20 reps
RPE 10
2A
Hip Abduction (Band)
3
15 reps
RPE 10
2B
Calf Raise (Leg Press)
3
20 reps
RPE 10
3
Hack Squat
3
6-9 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Glute-Ham Raise
2
6-8 reps
RPE 10
7
Sled Push
5
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
30 reps
RPE 9.5
1B
Hanging Knee Raise
3
20 reps
RPE 10
2A
Hip Abduction (Band)
3
15 reps
RPE 10
2B
Calf Raise (Leg Press)
3
20 reps
RPE 10
3
Pendulum Squat
3
6-9 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Glute-Ham Raise
2
12-15 reps
RPE 10
7
Sled Push
5
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sled Treadmill Backwards Walk
3
30 reps
RPE 9.5
1B
Hanging Knee Raise
3
20 reps
RPE 10
2A
Hip Abduction (Band)
3
15 reps
RPE 10
2B
Calf Raise (Leg Press)
3
20 reps
RPE 10
3
Hack Squat
3
6-9 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Glute-Ham Raise
2
6-8 reps
RPE 10
7
Sled Push
5
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 9
2A
6 Ways
3
8 reps
RPE 9
2B
Abs Crunch (Machine)
3
20 reps
RPE 9.5
3
Standing Shoulder Press (Plate Loaded)
3
6-9 reps
RPE 10
4
Crush Grip Incline Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
12-15 reps
RPE 10
6
Lateral Raise (Plate Loaded)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 9
2A
6 Ways
3
8 reps
RPE 9
2B
Abs Crunch (Machine)
3
20 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Crush Grip Incline Press (Dumbbell)
3
6-9 reps
RPE 10
5
Seated Dip (Machine)
3
8-10 reps
RPE 10
6
Pec Deck (Machine)
2
12-15 reps
RPE 10
7
Lateral Raise (Plate Loaded)
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 9
2A
6 Ways
3
8 reps
RPE 9
2B
Abs Crunch (Machine)
3
20 reps
RPE 9.5
3
Standing Shoulder Press (Plate Loaded)
3
6-9 reps
RPE 10
4
Crush Grip Incline Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
12-15 reps
RPE 10
6
Lateral Raise (Plate Loaded)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 9
2A
6 Ways
3
8 reps
RPE 9
2B
Abs Crunch (Machine)
3
20 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Crush Grip Incline Press (Dumbbell)
3
6-9 reps
RPE 10
5
Seated Dip (Machine)
3
8-10 reps
RPE 10
6
Pec Deck (Machine)
2
12-15 reps
RPE 10
7
Lateral Raise (Plate Loaded)
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 9
2A
6 Ways
3
8 reps
RPE 9
2B
Abs Crunch (Machine)
3
20 reps
RPE 9.5
3
Standing Shoulder Press (Plate Loaded)
3
6-9 reps
RPE 10
4
Crush Grip Incline Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
12-15 reps
RPE 10
6
Lateral Raise (Plate Loaded)
2
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
8
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8 mins
RPE 9
2A
6 Ways
3
8 reps
RPE 9
2B
Abs Crunch (Machine)
3
20 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Crush Grip Incline Press (Dumbbell)
3
6-9 reps
RPE 10
5
Seated Dip (Machine)
3
8-10 reps
RPE 10
6
Pec Deck (Machine)
2
12-15 reps
RPE 10
7
Lateral Raise (Plate Loaded)
2
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
9
Walk
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Push
4
30 reps
RPE 9.5
1B
Hanging Knee Raise
4
20 reps
RPE 9.5
2A
Calf Raise (Leg Press)
3
20 reps
RPE 10
2B
Hip Adductor (Machine)
3
15 reps
RPE 10
3
Chest Supported Dumbbell Row
3
6-9 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Landmine Row
3
8-10 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
7A
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 10
7B
Shrug (Dumbbell)
3
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Push
4
30 reps
RPE 9.5
1B
Hanging Knee Raise
4
20 reps
RPE 9.5
2A
Calf Raise (Leg Press)
3
20 reps
RPE 10
2B
Hip Adductor (Machine)
3
15 reps
RPE 10
3
Chest Supported Dumbbell Row
3
6-9 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
7A
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 10
7B
Shrug (Dumbbell)
3
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Push
4
30 reps
RPE 9.5
1B
Hanging Knee Raise
4
20 reps
RPE 9.5
2A
Calf Raise (Leg Press)
3
20 reps
RPE 10
2B
Hip Adductor (Machine)
3
15 reps
RPE 10
3
Chest Supported Dumbbell Row
3
6-9 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Landmine Row
3
8-10 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
7A
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 10
7B
Shrug (Dumbbell)
3
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Push
4
30 reps
RPE 9.5
1B
Hanging Knee Raise
4
20 reps
RPE 9.5
2A
Calf Raise (Leg Press)
3
20 reps
RPE 10
2B
Hip Adductor (Machine)
3
15 reps
RPE 10
3
Chest Supported Dumbbell Row
3
6-9 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
7A
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 10
7B
Shrug (Dumbbell)
3
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Push
4
30 reps
RPE 9.5
1B
Hanging Knee Raise
4
20 reps
RPE 9.5
2A
Calf Raise (Leg Press)
3
20 reps
RPE 10
2B
Hip Adductor (Machine)
3
15 reps
RPE 10
3
Chest Supported Dumbbell Row
3
6-9 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Landmine Row
3
8-10 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
7A
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 10
7B
Shrug (Dumbbell)
3
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Sled Push
4
30 reps
RPE 9.5
1B
Hanging Knee Raise
4
20 reps
RPE 9.5
2A
Calf Raise (Leg Press)
3
20 reps
RPE 10
2B
Hip Adductor (Machine)
3
15 reps
RPE 10
3
Chest Supported Dumbbell Row
3
6-9 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 10
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
7A
Dumbbell Pinwheel Curl
3
12-15 reps
RPE 10
7B
Shrug (Dumbbell)
3
12-15 reps
RPE 10
8
Sauna
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
24 mins
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Sled Push
3 Sets
30 Reps
@9.5
2A
Pull-Up (Band)
4 Sets
10 Reps
@9
2B
Hanging Knee Raise
4 Sets
20 Reps
@10
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@10
4
Seated Row (Cable)
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@10
6
Alternating Dumbbell Curl
3 Sets
8-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
8
Sauna
1 Set
10 mins
@6
Day 4
1
Rest
1 Set
24 mins
@6
Day 5
1
Walk
1 Set
8 mins
@9
2A
6 Ways
3 Sets
8 Reps
@9
2B
Abs Crunch (Machine)
3 Sets
20 Reps
@9.5
3
Standing Shoulder Press (Plate Loaded)
3 Sets
6-9 Reps
@10
4
Crush Grip Incline Press (Dumbbell)
3 Sets
6-9 Reps
@10
5
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Plate Loaded)
2 Sets
12-15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
8
Walk
1 Set
20 mins
@10
Day 6
1A
Sled Push
4 Sets
30 Reps
@9.5
1B
Hanging Knee Raise
4 Sets
20 Reps
@9.5
2A
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
2B
Hip Adductor (Machine)
3 Sets
15 Reps
@10
3
Chest Supported Dumbbell Row
3 Sets
6-9 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-12 Reps
@10
5
Landmine Row
3 Sets
8-10 Reps
@10
6
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
7A
Dumbbell Pinwheel Curl
3 Sets
12-15 Reps
@10
7B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@10
8
Sauna
1 Set
10 mins
@6
Day 7
1
Rest
1 Set
24 mins
@6
Day 3
1A
Sled Treadmill Backwards Walk
3 Sets
30 Reps
@9.5
1B
Hanging Knee Raise
3 Sets
20 Reps
@10
2A
Hip Abduction (Band)
3 Sets
15 Reps
@10
2B
Calf Raise (Leg Press)
3 Sets
20 Reps
@10
3
Pendulum Squat
3 Sets
6-9 Reps
@10
4
Leg Press
3 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
12-15 Reps
@10
6
Glute-Ham Raise
2 Sets
6-8 Reps
@10
7
Sled Push
5 Sets
30 Reps
@10
Day 1
1
Walk
1 Set
8 mins
@8
2A
Deficit Push Up
3 Sets
15 Reps
@9.5
2B
Hanging Knee Raise
3 Sets
20 Reps
@9.5
3
Hammer Strength Chest Press
3 Sets
6-9 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@10
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@10
8
Walk
1 Set
20 Reps
@10