Program Description
The goal of this program is to build cardiovascular conditioning and metabolic capacity while maintaining or even increasing quality muscle mass. In general when doing workouts, focus on long eccentric, pause each rep, emphasize stretch where traditional bodybuilding exercises apply.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 30, 2025 07:32
- Last EditedJul 30, 2025 08:37
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Push Press (Barbell)
5
5 reps
RPE 9
2B
Med Ball Slam
5
5 reps
RPE 9
2C
Burpee
5
10 reps
RPE 9
3
Bench Press (Barbell)
5
5-10 reps
RPE 8
4A
JM Press
4
5-10 reps
RPE 8
4B
Bench Press (Close Grip)
4
5-10 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
6B
Pec Fly (Dumbbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Clean Pull
5
5 reps
RPE 9
2B
Kettlebell Swing
5
20 reps
RPE 9
2C
Goblet Squat
5
20 reps
RPE 9
3
Deadlift (Barbell)
5
5-10 reps
RPE 8
4A
Pull-Up (Weighted)
4
5-10 reps
RPE 8
4B
Barbell Row
4
5-10 reps
RPE 8
5A
Wide Grip Lat Pulldown
4
10-15 reps
RPE 8
5B
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8
6A
Seated Row (Cable)
4
10-15 reps
RPE 8
6B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 8
7A
Lat Prayer
3
15-20 reps
RPE 8
7B
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
8A
Wrist Curls
1
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
1
15-20 reps
RPE 6
8C
Hanging Leg Raise
1
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Prowler Push
5
40 secs
RPE 9
2B
Sled Drag
5
20 secs
RPE 9
2C
Plate Carry
5
30 secs
RPE 9
3
High Bar Squat (Barbell)
5
5-10 reps
RPE 8
4A
Heel On Plate Sissy Squat
4
5-10 reps
RPE 8
4B
Ass To Grass Barbell Front Squat
4
5-10 reps
RPE 8
5A
Belt Squat
4
10-15 reps
RPE 8
5B
Leg Extension
4
10-15 reps
RPE 8
6A
Standing Calf Raise
1
15-20 reps
RPE 6
6B
Seated Calf Raise
1
15-20 reps
RPE 6
6C
Plank
1
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Box Jump
5
5 reps
RPE 9
2B
Medicine Ball Over Shoulder
5
5 reps
RPE 9
2C
Bear Crawl
5
20 secs
RPE 9
3
Bench Press (Dumbbell)
5
5-10 reps
RPE 8
4A
Incline Bench Press (Barbell)
4
5-10 reps
RPE 8
4B
Overhead Press (Dumbbell)
4
5-10 reps
RPE 8
5A
Incline JM Press
4
10-15 reps
RPE 8
5B
Chest Fly (Cable)
4
10-15 reps
RPE 8
6A
Floor Press (Barbell)
3
15-20 reps
RPE 8
6B
Skull Crusher (Barbell)
3
15-20 reps
RPE 8
7A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 6
7B
Shoulder Cuff Rotation
3
15-20 reps
RPE 6
7C
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
45 mins
RPE 8
9
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Farmer's Walk (Weighted)
5
30 secs
RPE 9
2B
Squat Thruster
5
15 reps
RPE 9
2C
Front Squat (Dumbbell)
5
15 reps
RPE 9
3
Trap Bar Deadlift
5
5-10 reps
RPE 8
4A
Chin-Up (Weighted)
4
5-10 reps
RPE 8
4B
Kroc Row
4
5-10 reps
RPE 8
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
4
10-15 reps
RPE 8
6A
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 8
6B
Hammer Curl
4
10-15 reps
RPE 8
7A
Lying Pullover (Cable)
3
15-20 reps
RPE 8
7B
Concentration Curl
3
15-20 reps
RPE 8
8A
Wrist Curls
3
15-20 reps
RPE 6
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6
8C
Hanging Leg Raise
3
20 reps
RPE 6
9
Bike
1
45 mins
RPE 8
10
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2A
Yoke Walk
5
30 secs
RPE 9
2B
Snatch (Kettlebell)
5
10 reps
RPE 9
2C
Squat (Bodyweight)
5
15 reps
RPE 9
3
Squat (Paused)
5
5-10 reps
RPE 8
4A
Split Squat (Barbell)
4
5-10 reps
RPE 8
4B
Good Morning
4
5-10 reps
RPE 8
5A
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5B
Single-Leg Leg Curl
3
10-15 reps
RPE 8
6A
Standing Calf Raise
3
15-20 reps
RPE 6
6B
Seated Calf Raise
3
15-20 reps
RPE 6
6C
Plank
3
30 secs
RPE 6
7
Walk
1
45 mins
RPE 8
8
Stretching
1
15 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Cardio1 Set
10 mins
@6
2A
Push Press (Barbell)5 Sets
5 Reps
@9
2B
Med Ball Slam5 Sets
5 Reps
@9
2C
Burpee5 Sets
10 Reps
@9
3
Bench Press (Barbell)5 Sets
5-10 Reps
@8
4A
JM Press4 Sets
5-10 Reps
@8
4B
Bench Press (Close Grip)4 Sets
5-10 Reps
@8
5A
Incline Bench Press (Dumbbell)4 Sets
10-15 Reps
@8
5B
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
@8
6A
Tricep Pushdown (Cable)3 Sets
15-20 Reps
@8
6B
Pec Fly (Dumbbell)3 Sets
15-20 Reps
@8
7A
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@6
7B
Shoulder Cuff Rotation3 Sets
15-20 Reps
@6
7C
Abs Crunch (Bodyweight)3 Sets
50 Reps
@6
8
Run1 Set
45 mins
@8
9
Stretching1 Set
15 mins
@7
Day 2
1
Cardio1 Set
10 mins
@6
2A
Clean Pull5 Sets
5 Reps
@9
2B
Kettlebell Swing5 Sets
20 Reps
@9
2C
Goblet Squat5 Sets
20 Reps
@9
3
Deadlift (Barbell)5 Sets
5-10 Reps
@8
4A
Pull-Up (Weighted)4 Sets
5-10 Reps
@8
4B
Barbell Row4 Sets
5-10 Reps
@8
5A
Wide Grip Lat Pulldown4 Sets
10-15 Reps
@8
5B
Bicep Curl (EZ Bar)4 Sets
10-15 Reps
@8
6A
Seated Row (Cable)4 Sets
10-15 Reps
@8
6B
Bicep Curl (Dumbbell)4 Sets
10-15 Reps
@8
7A
Lat Prayer3 Sets
15-20 Reps
@8
7B
Incline Curl (Dumbbell)3 Sets
15-20 Reps
@8
8A
Wrist Curls1 Set
15-20 Reps
@6
8B
Reverse Wrist Curl (Barbell)1 Set
15-20 Reps
@6
8C
Hanging Leg Raise1 Set
20 Reps
@6
9
Bike1 Set
45 mins
@8
10
Stretching1 Set
15 mins
@7
Day 3
1
Cardio1 Set
10 mins
@6
2A
Prowler Push5 Sets
40 secs
@9
2B
Sled Drag5 Sets
20 secs
@9
2C
Plate Carry5 Sets
30 secs
@9
3
High Bar Squat (Barbell)5 Sets
5-10 Reps
@8
4A
Heel On Plate Sissy Squat4 Sets
5-10 Reps
@8
4B
Ass To Grass Barbell Front Squat4 Sets
5-10 Reps
@8
5A
Belt Squat4 Sets
10-15 Reps
@8
5B
Leg Extension4 Sets
10-15 Reps
@8
6A
Standing Calf Raise1 Set
15-20 Reps
@6
6B
Seated Calf Raise1 Set
15-20 Reps
@6
6C
Plank1 Set
30 secs
@6
7
Walk1 Set
45 mins
@8
8
Stretching1 Set
15 mins
@7
Day 4
1
Cardio1 Set
10 mins
@6
2A
Box Jump5 Sets
5 Reps
@9
2B
Medicine Ball Over Shoulder5 Sets
5 Reps
@9
2C
Bear Crawl5 Sets
20 secs
@9
3
Bench Press (Dumbbell)5 Sets
5-10 Reps
@8
4A
Incline Bench Press (Barbell)4 Sets
5-10 Reps
@8
4B
Overhead Press (Dumbbell)4 Sets
5-10 Reps
@8
5A
Incline JM Press4 Sets
10-15 Reps
@8
5B
Chest Fly (Cable)4 Sets
10-15 Reps
@8
6A
Floor Press (Barbell)3 Sets
15-20 Reps
@8
6B
Skull Crusher (Barbell)3 Sets
15-20 Reps
@8
7A
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@6
7B
Shoulder Cuff Rotation3 Sets
15-20 Reps
@6
7C
Abs Crunch (Bodyweight)3 Sets
50 Reps
@6
8
Run1 Set
45 mins
@8
9
Stretching1 Set
15 mins
@7
Day 5
1
Cardio1 Set
10 mins
@6
2A
Farmer's Walk (Weighted)5 Sets
30 secs
@9
2B
Squat Thruster5 Sets
15 Reps
@9
2C
Front Squat (Dumbbell)5 Sets
15 Reps
@9
3
Trap Bar Deadlift5 Sets
5-10 Reps
@8
4A
Chin-Up (Weighted)4 Sets
5-10 Reps
@8
4B
Kroc Row4 Sets
5-10 Reps
@8
5A
Lat Pulldown (Close Grip)4 Sets
10-15 Reps
@8
5B
Bicep Curl (Barbell)4 Sets
10-15 Reps
@8
6A
Seated Wide-Grip Row (Cable)4 Sets
10-15 Reps
@8
6B
Hammer Curl4 Sets
10-15 Reps
@8
7A
Lying Pullover (Cable)3 Sets
15-20 Reps
@8
7B
Concentration Curl3 Sets
15-20 Reps
@8
8A
Wrist Curls3 Sets
15-20 Reps
@6
8B
Reverse Wrist Curl (Barbell)3 Sets
15-20 Reps
@6
8C
Hanging Leg Raise3 Sets
20 Reps
@6
9
Bike1 Set
45 mins
@8
10
Stretching1 Set
15 mins
@7
Day 6
1
Cardio1 Set
10 mins
@6
2A
Yoke Walk5 Sets
30 secs
@9
2B
Snatch (Kettlebell)5 Sets
10 Reps
@9
2C
Squat (Bodyweight)5 Sets
15 Reps
@9
3
Squat (Paused)5 Sets
5-10 Reps
@8
4A
Split Squat (Barbell)4 Sets
5-10 Reps
@8
4B
Good Morning4 Sets
5-10 Reps
@8
5A
Stiff Leg Deadlift3 Sets
10-15 Reps
@8
5B
Single-Leg Leg Curl3 Sets
10-15 Reps
@8
6A
Standing Calf Raise3 Sets
15-20 Reps
@6
6B
Seated Calf Raise3 Sets
15-20 Reps
@6
6C
Plank3 Sets
30 secs
@6
7
Walk1 Set
45 mins
@8
8
Stretching1 Set
15 mins
@7