Program Description
This program will make you stronger, healthier, and tougher. It will make you built for sin. It will not be easy.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedDec 23, 2024 08:19
- Last EditedJun 18, 2025 12:37
Summary
Unleash your inner strength with "The Bull," a comprehensive 16-week program designed for dedicated lifters ready to push their limits. With a demanding 7-day training schedule, you'll tackle a mix of heavy lifts, bodyweight exercises, and targeted supersets to maximize muscle growth and endurance. Each session focuses on key movements like the Hatfield Squat and Incline Bench Press, ensuring you build power and stability across all major muscle groups. Get ready to transform your physique and elevate your performance in the garage gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5-8 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 6-8
3A
Bench Press (Barbell)
3
5-8 reps
RPE 6-9
3B
Single Arm Row (Cable)
3
8-12 reps
RPE 7-9
4A
Pull-Up (Bodyweight)
3
6-15 reps
RPE 8-9
4B
Arnold Press
3
8-12 reps
RPE 8-9
5A
Lying Tricep Extension (Barbell)
3
6-10 reps
RPE 8-9
5B
Concentration Curl
3
10-15 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7-9
3A
Bent Over Row (Barbell)
3
6-10 reps
RPE 6-9
3B
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4A
Kettlebell Clean and Press
3
6-10 reps
RPE 6-8
4B
Wide Grip Lat Pulldown
3
8-12 reps
RPE 6-9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
5B
RP Curl
3
8-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat
4
3-5 reps
RPE 6-8
2
Nordic Curl (1 Green, 1 Blue)
2
5-10 reps
RPE 8-9
3A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-9
3B
Dumbbell Row
3
8-12 reps
RPE 7-9
4A
Chin-Up (Bodyweight)
3
6-12 reps
RPE 8-9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-9
5A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8-9
5B
Single Arm Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-9
6A
Ab Wheel
3
6-15 reps
RPE 8-9
6B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6-8
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 7-9
3A
Overhead Press (Barbell)
3
5-8 reps
RPE 7-9
3B
Pulldown (Vbar)
3
8-12 reps
RPE 6-9
4A
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 6-8
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
5A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5B
Overhead Extension (EZ Bar)
3
10-15 reps
RPE 8-9
6A
Hanging Leg Raise
3
6-20 reps
RPE 8-9
6B
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-45 mins
RPE 1-3
2
Run
1
15-60 mins
RPE 1-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45-60 mins
RPE 4-6
Week 1
1 / 16 Weeks
Day 1
1
Hatfield Squat4 Sets
3-5 Reps
@6-8
2
Nordic Curl (1 Green, 1 Blue)2 Sets
5-10 Reps
@8-9
3A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
@7-9
3B
Dumbbell Row3 Sets
8-12 Reps
@7-9
4A
Chin-Up (Bodyweight)3 Sets
6-12 Reps
@8-9
4B
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@7-9
5A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
@8-9
5B
Single Arm Overhead Tricep Extension (Cable)3 Sets
10-20 Reps
@8-9
6A
Ab Wheel3 Sets
6-15 Reps
@8-9
6B
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@8-9
Day 2
1
Walk1 Set
-45 mins
@1-3
2
Run1 Set
15-60 mins
@7-9
Day 3
1
Front Squat (Barbell)4 Sets
6 Reps
@6-9
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@7-9
3A
Bent Over Row (Barbell)3 Sets
6-10 Reps
@6-9
3B
Bench Press (Dumbbell)3 Sets
8-12 Reps
@6-9
4A
Kettlebell Clean and Press3 Sets
6-10 Reps
@6-8
4B
Wide Grip Lat Pulldown3 Sets
8-12 Reps
@6-9
5A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8-9
5B
RP Curl3 Sets
8-15 Reps
@8-9
6A
Hanging Leg Raise3 Sets
6-20 Reps
@8-9
6B
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
@8-9
Day 4
1
Walk1 Set
-45 mins
@1-3
2
Run1 Set
15-60 mins
@1-3
Day 5
1
Safety Bar Squat4 Sets
5-8 Reps
@6-8
2
Romanian Deadlift (Dumbbell)2 Sets
6-10 Reps
@6-8
3A
Bench Press (Barbell)3 Sets
5-8 Reps
@6-9
3B
Single Arm Row (Cable)3 Sets
8-12 Reps
@7-9
4A
Pull-Up (Bodyweight)3 Sets
6-15 Reps
@8-9
4B
Arnold Press3 Sets
8-12 Reps
@8-9
5A
Lying Tricep Extension (Barbell)3 Sets
6-10 Reps
@8-9
5B
Concentration Curl3 Sets
10-15 Reps
@8-9
6A
Ab Wheel3 Sets
6-15 Reps
@8-9
6B
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@8-9
Day 6
1
Walk1 Set
-45 mins
@1-3
2
Run1 Set
15-60 mins
@1-10
Day 7
1
Ruck1 Set
45-60 mins
@4-6