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BoostcampPNG

Hybrid Athlete

by Finn H.

Program Description

The purpose of a hybrid athlete training program is to develop a well-rounded level of fitness by combining elements of both strength and endurance training. This type of program is designed to optimize performance across multiple physical domains—such as power, speed, stamina, and mobility—rather than focusing on just one athletic quality.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2025 03:04
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your potential with the Hybrid Athlete program, a comprehensive 8-week training plan designed for those who want to excel in both strength and endurance. With a rigorous 7-day weekly schedule, you'll tackle a variety of workouts that blend hypertrophy, strength, and conditioning exercises, ensuring balanced development across all muscle groups. This program utilizes a garage gym setup, making it accessible and convenient for dedicated lifters. Get ready to transform your fitness and become the ultimate hybrid athlete!
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Plank
4
2 mins
RPE 8
6
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
V-Up
4
15 reps
RPE 7
6
Run
1
45 mins
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 9
2
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Calf Raise (Leg Press)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Plank
4
2 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 7
RPE 8.5
7
Lying Leg Raise
4
25 reps
RPE 7
8
Run
1
60 mins
-
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 4
No exercises added to this day
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7.5
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
5
Plank
4 Sets
2 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@7
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Leg Raise (Captain's Chair)
4 Sets
25 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@7
@8
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
5
Plank
4 Sets
2 mins
@8
6
Run
1 Set
30 mins
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@7
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
V-Up
4 Sets
15 Reps
@7
6
Run
1 Set
45 mins
-
Day 6
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@9
5
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@9
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@7
@8.5
7
Lying Leg Raise
4 Sets
25 Reps
@7
8
Run
1 Set
60 mins
-
Day 7
No exercises added to this day