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BoostcampPNG

NAVY TRAINING

by Joshua P.

Program Description

get fit

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2026 02:48
  • Last Edited
    Feb 19, 2026 10:23
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Triceps
11.7%
Hamstrings
10.9%
Chest
9.4%
Quadriceps
8.6%
Glutes
8.6%
Biceps
7%
Abs
6.6%
Middle Delts
4.7%
Lats
4.7%
Upper Back
4.7%
Other
2.3%
Forearms
2.3%
Lower Back
2%
Rear Delts
1.2%
Adductors
1.2%
Abductors
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Push Up
3
AMRAP
-
7
Run
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Hanging Leg Raise
3
AMRAP
-
4
HITT SESSION
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skipping
1
6 mins
-
2
BOXING
1
30 mins
-
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Deadlift (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
-
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
-
2
Leg Curl
3
12 reps
-
3
2.4km Run
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Run
1 Set
2 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
HITT SESSION
1 Set
20 mins
-
Day 3
1
Skipping
1 Set
6 mins
-
2
BOXING
1 Set
30 mins
-
3
Stretching
1 Set
10 mins
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
-
-
-
-
-
-
4
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Walk
1 Set
15 mins
-
Day 5
1
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
2.4km Run
1 Set
-