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BoostcampPNG

Kaio-Ken (Goku Training)

by Great Ola

Program Description

Training intended to enhance your physique while also increasing functional training with the intention of carrying over for martial arts/fighting. This program will aid in muscular size, strength, and endurance. Exercises vary from calisthenics, bodybuilding exercises, kettlebell movements, and some strongman inspired movements. I wrote this program for myself to follow but I figured I’d post it publicly for everyone to enjoy.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2025 01:14
  • Last Edited
    May 27, 2025 01:14
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9