Program Description
Guided workouts for the 75 hard challenge
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedFeb 13, 2025 03:20
- Last EditedJun 18, 2025 08:12
Summary
Embark on an intense 11-week journey with the 75 Hard program, designed to push your limits and transform your fitness. Committing to six days a week, you'll engage in a variety of strength-building exercises, including barbell bench presses, squats, and dynamic bodyweight movements. Each session targets multiple muscle groups, ensuring a balanced approach to strength and endurance. Get ready to elevate your performance and build a physique that reflects your hard work and dedication!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
45 secs
-
2
Mountain Climber
4
45 secs
-
3
Burpee
4
45 secs
-
4
Kettlebell Swing
4
45 secs
-
5
Jump Rope
4
45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
15 reps
-
2
Pull-Up (Bodyweight)
3
15 reps
-
3
Kettlebell Swing
3
15 reps
-
4
Jump Switch Lunge
3
15 reps
-
5
Farmer's Walk (Weighted)
3
45 secs
-
Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
3
Lat Pulldown3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5
Dips Between Chairs3 Sets
12 Reps
-
6
Plank3 Sets
1 mins
-
Day 2
1
Squat (Barbell)4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Standing Calf Raise3 Sets
12 Reps
-
5
Glute Bridge (Bodyweight)3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)3 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
6
Plank3 Sets
1 mins
-
Day 5
1
Squat (Barbell)4 Sets
10 Reps
-
2
Step-Up (Weighted)3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Standing Calf Raise3 Sets
12 Reps
-
5
Glute Bridge (Bodyweight)3 Sets
15 Reps
-
6
Russian Twist (Dumbbell)3 Sets
20 Reps
-
Day 6
1
Thruster (Barbell)3 Sets
15 Reps
-
2
Pull-Up (Bodyweight)3 Sets
15 Reps
-
3
Kettlebell Swing3 Sets
15 Reps
-
4
Jump Switch Lunge3 Sets
15 Reps
-
5
Farmer's Walk (Weighted)3 Sets
45 secs
-
Day 3
1
Jump Squat4 Sets
45 secs
-
2
Mountain Climber4 Sets
45 secs
-
3
Burpee4 Sets
45 secs
-
4
Kettlebell Swing4 Sets
45 secs
-
5
Jump Rope4 Sets
45 secs
-