Program Description
This workout is based around Counor's Workout about Patrick Bateman, i just made it minor changes for my interest and put in this app.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 28, 2026 02:51
- Last EditedMar 29, 2026 06:06
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Glutes
8.9%
Quadriceps
8.1%
Hamstrings
8.1%
Upper Back
7.3%
Cardio
5.4%
Stretching
5.4%
Middle Delts
4.9%
Front Delts
4.9%
Triceps
4.9%
Lats
4.9%
Other
4.9%
Forearms
4.3%
Biceps
4.1%
Rear Delts
2.4%
Lower Back
2.4%
Chest
1.6%
Neck
1.6%
Calves
1.6%
Adductors
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 7.5
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8
3A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8.5
3C
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Stair Climber
1
10-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2A
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7.5
2B
Split Squat (Dumbbell)
3
8-10 reps
RPE 7.5
3A
Face Pull
3
12-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Dead Hang
2
AMRAP
RPE 7.5
4B
Neck Extension
3
15-20 reps
RPE 6.5
4C
Standing Calf Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-25 mins
RPE 6.5
2A
Hanging Leg Raise
3
12-15 reps
RPE 7
2B
Cable Crunch
3
8-12 reps
RPE 7
2C
Pallof Press
3
8-12 reps
RPE 7
2D
Russian Twist (Dumbbell)
2
8-12 reps
RPE 7.5
2E
V-Up
2
8-12 reps
RPE 7.5
3
Shadow Boxing
1
10 mins
RPE 7
4
Run Strides
3
3
1
2 mins
3 mins
5 mins
RPE 6
RPE 8
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1-3 mins
-
2
World's Greatest Stretch
1
1-3 mins
-
3
Couch Stretch
1
1-3 mins
-
4
Elevated Pigeon Stretch
1
1-3 mins
-
5
Thoracic Extension Stretch
2
45 secs
-
6
Supine Spinal Twist Stretch
2
45 secs
-
7
Pigeon Stretch with Thoracic Rotation
2
45 secs
-
8
Bench T-Spine Stretch
2
1 mins
-
9
Cat Cow Stretch
2
1 mins
-
10
Couch Stretch with Reachovers
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Squat (Paused)
3
6-10 reps
RPE 8
3A
Hip Thrust (Machine)
3
8-12 reps
RPE 8.5
3B
Walking Lunge (Dumbbell)
3
8 reps
RPE 7.5
4A
Farmer's Walk (Weighted)
3
15-110 secs
RPE 9
4B
Single Leg Romanian Deadlift
3
8-12 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Overhead Press (Dumbbell)3 Sets
6-8 Reps
@8
1B
Pull-Up (Weighted)3 Sets
6-10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8
2B
Dumbbell Row1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8
3A
Lateral Raise (Cable)3 Sets
12-15 Reps
@9
3B
Skull Crusher (Dumbbell)3 Sets
10-12 Reps
@8.5
3C
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
@9
4
Stair Climber1 Set
10-15 mins
@6.5
Day 2
1
Deadlift (Barbell)3 Sets
4-6 Reps
@8
2A
Pull-Up (Bodyweight)3 Sets
6-10 Reps
@7.5
2B
Split Squat (Dumbbell)3 Sets
8-10 Reps
@7.5
3A
Face Pull3 Sets
12-15 Reps
@9
3B
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
4A
Dead Hang2 Sets
AMRAP
@7.5
4B
Neck Extension3 Sets
15-20 Reps
@6.5
4C
Standing Calf Raise3 Sets
15-20 Reps
@8
5
Cardio (Zone 2)1 Set
10 mins
@7
Day 3
1
Run1 Set
20-25 mins
@6.5
2A
Hanging Leg Raise3 Sets
12-15 Reps
@7
2B
Cable Crunch3 Sets
8-12 Reps
@7
2C
Pallof Press3 Sets
8-12 Reps
@7
2D
Russian Twist (Dumbbell)2 Sets
8-12 Reps
@7.5
2E
V-Up2 Sets
8-12 Reps
@7.5
3
Shadow Boxing1 Set
10 mins
@7
4
Run Strides3 Sets
3 Sets
1 Set
2 mins
3 mins
5 mins
@6
@8
@6
Day 4
1
Hamstring Stretch with Rotation1 Set
1-3 mins
-
2
World's Greatest Stretch1 Set
1-3 mins
-
3
Couch Stretch1 Set
1-3 mins
-
4
Elevated Pigeon Stretch1 Set
1-3 mins
-
5
Thoracic Extension Stretch2 Sets
45 secs
-
6
Supine Spinal Twist Stretch2 Sets
45 secs
-
7
Pigeon Stretch with Thoracic Rotation2 Sets
45 secs
-
8
Bench T-Spine Stretch2 Sets
1 mins
-
9
Cat Cow Stretch2 Sets
1 mins
-
10
Couch Stretch with Reachovers2 Sets
1 Reps
-
Day 5
1
Walk1 Set
5-10 mins
-
2
Squat (Paused)3 Sets
6-10 Reps
@8
3A
Hip Thrust (Machine)3 Sets
8-12 Reps
@8.5
3B
Walking Lunge (Dumbbell)3 Sets
8 Reps
@7.5
4A
Farmer's Walk (Weighted)3 Sets
15-110 secs
@9
4B
Single Leg Romanian Deadlift3 Sets
8-12 Reps
@8
5
2km Row1 Set
10 mins
@7