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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!
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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