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PROJECT 6PKA36 ZONE 2 TRAINING

by Ken Limz

Program Description

Zone 2 Hybrid Training

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 07, 2025 11:20
  • Last Edited
    Jun 18, 2025 11:22

Summary

Embark on a transformative 9-week journey with PROJECT 6PKA36 ZONE 2 TRAINING, designed for dedicated lifters ready to enhance their endurance and strength. This program features a comprehensive 7-day weekly schedule that combines targeted strength training, interval runs, and recovery sessions to optimize your performance. You'll engage in a variety of exercises, from machine workouts to bodyweight movements, ensuring a balanced approach to fitness. Get ready to push your limits and achieve your goals with structured workouts that keep you motivated and accountable!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.1%
Abs
11.8%
Quadriceps
10.7%
Upper Back
9.4%
Lats
7.8%
Glutes
7.7%
Triceps
7.4%
Hamstrings
6.9%
Chest
6.5%
Middle Delts
6.3%
Biceps
3.9%
Other
3.1%
Lower Back
2.2%
Adductors
1.7%
Rear Delts
1.6%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Incline Chest Press (Machine)
4
12-16 reps
RPE 6
3
Pec Deck (Machine)
4
16-20 reps
RPE 6
4
Pull-Up (Assisted)
4
10-12 reps
RPE 6
5
Chin-Up (Assisted)
4
10-12 reps
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
7
Run
1
30-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
35-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
30-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-50 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
30-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
30-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
30-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
30-45 mins
RPE 6
3
Lateral Med Ball Throw
3
8-12 reps
RPE 6
4
Pallof Press
3
8-12 reps
RPE 6
5
Walling
1
20-30 mins
RPE 6
6
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 9
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
35-40 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 5
2
Run
1
40-45 mins
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10-16 reps
RPE 7
5
Abs Crunch (Machine)
4
12-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
70%
2
Bench Press (Paused)
4
5 reps
70%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
73%
2
Bench Press (Paused)
4
5 reps
73%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
75%
2
Bench Press (Paused)
4
5 reps
75%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
75%
2
Bench Press (Paused)
4
5 reps
75%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
77%
2
Bench Press (Paused)
5
3 reps
77%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
77%
2
Bench Press (Paused)
5
3 reps
79%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
79%
2
Bench Press (Paused)
5
4 reps
79%
3
Pec Deck (Machine)
4
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
70%
2
Bench Press (Paused)
3
3 reps
82%
3
Pec Deck (Machine)
3
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
16-20 reps
RPE 7
3
Pec Deck (Machine)
3
12-16 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Chin-Up (Assisted)
3
8-12 reps
RPE 8
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-65 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-65 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-55 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
RPE 6
2
Walling
1
30-40 mins
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6
5
Mobility
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Barbell)
4
6-8 reps
73%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
4
6-8 reps
75%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
8-10 reps
75%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
77%
2
Bench Press (Barbell)
3
6-8 reps
77%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
79%
2
Bench Press (Barbell)
3
6-8 reps
79%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Bench Press (Barbell)
4
6-8 reps
79%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
4
8-12 reps
70%
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
5
Lateral Med Ball Throw
3
8-12 reps
RPE 6
6
Pallof Press
3
8-12 reps
RPE 6
7
Lateral Lunge
3
8-12 reps
RPE 6
8
Mobility
1
10-15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 6
4
Lateral Med Ball Throw
3
8-12 reps
RPE 6
5
Pallof Press
3
8-12 reps
RPE 6
6
Lateral Lunge
3
8-12 reps
RPE 6
7
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 6
2
Chin-Up (Assisted)
4
8-12 reps
RPE 6
3
Walling
1
60-90 mins
RPE 6
4
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
75-80 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80-90 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
85-95 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-100 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
95-105 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
80-90 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
2
Mobility
1
10-15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Stretching
1 Set
5-10 mins
@5
2
Incline Chest Press (Machine)
4 Sets
12-16 Reps
@6
3
Pec Deck (Machine)
4 Sets
16-20 Reps
@6
4
Pull-Up (Assisted)
4 Sets
10-12 Reps
@6
5
Chin-Up (Assisted)
4 Sets
10-12 Reps
@6
6
Leg Raise (Captain's Chair)
4 Sets
10-12 Reps
@8
7
Run
1 Set
30-45 mins
@6
Day 2
1
Stretching
1 Set
5-10 mins
@5
2
Run
1 Set
40-45 mins
@7
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10-16 Reps
@7
5
Abs Crunch (Machine)
4 Sets
12-20 Reps
@6
Day 3
1
Front Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Paused)
4 Sets
5 Reps
70%
3
Pec Deck (Machine)
4 Sets
12-16 Reps
@8
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
5
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
6
Lateral Lunge
3 Sets
8-12 Reps
@6
7
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@6
8
Mobility
1 Set
10-15 mins
@6
Day 4
1
Run
1 Set
40-50 mins
@6
2
Walling
1 Set
30-40 mins
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@6
5
Mobility
1 Set
20-30 mins
@6
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
6-8 Reps
70%
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@7
4
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@6
5
Lateral Med Ball Throw
3 Sets
8-12 Reps
@6
6
Pallof Press
3 Sets
8-12 Reps
@6
7
Lateral Lunge
3 Sets
8-12 Reps
@6
8
Mobility
1 Set
10-15 mins
@6
Day 6
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
@6
2
Chin-Up (Assisted)
4 Sets
8-12 Reps
@6
3
Walling
1 Set
60-90 mins
@6
4
Mobility
1 Set
10-15 mins
@6
Day 7
1
Run
1 Set
70-80 mins
@6
2
Mobility
1 Set
10-15 mins
@6