logo
BoostcampPNG

Relentless

by B U.

Program Description

For getting ripped AND having great cardio as well. For advanced users. Combine with my Ab Dominator program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 02:02
  • Last Edited
    Sep 01, 2025 06:47

Summary

Unleash your potential with the Relentless 12-week program, designed for those ready to push their limits every single day. This high-intensity regimen includes seven days of targeted workouts, focusing on strength, endurance, and mobility to sculpt your physique and elevate your fitness game. Each session incorporates compound movements like squats and deadlifts, complemented by interval runs to boost cardiovascular performance. Prepare to challenge yourself and achieve remarkable results as you commit to relentless progress!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
13.4%
Hamstrings
11.1%
Upper Back
10.5%
Lats
8.8%
Front Delts
6.4%
Chest
6.2%
Lower Back
5.8%
Triceps
5.2%
Middle Delts
4.7%
Abs
3.8%
Calves
2.3%
Rear Delts
2.3%
Adductors
2.2%
Biceps
1.9%
Other
1.6%
Abductors
0.5%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run (Warm-Up)
1
10 mins
RPE 2
2
Run 400m Interval
10
AMRAP
RPE 8
3
Cooldown Run
1
5 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2
Run (Warm-Up)
1
10 mins
RPE 2
3
Cooldown Run
1
5 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest Or Active Recovery
1
15 mins
RPE 2
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
12 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@8
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20 Sets
-
Day 2
1
Run (Warm-Up)
1 Set
10 mins
@2
2
Run 400m Interval
10 Sets
AMRAP
@8
3
Cooldown Run
1 Set
5 mins
@2
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Pull-Up (Weighted)
4 Sets
AMRAP
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
6
Ab Dominator (Optional - See The Ab Dominator Routine)
20 Sets
-
Day 4
1
Run
1 Set
30 mins
@8
2
Run (Warm-Up)
1 Set
10 mins
@2
3
Cooldown Run
1 Set
5 mins
@2
Day 5
1
Front Squat (Barbell)
4 Sets
6 Reps
@7
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
7
Ab Dominator (Optional - See The Ab Dominator Routine)
20 Sets
-
Day 6
1
Run
1 Set
60 mins
@6
Day 7
1
Rest Or Active Recovery
1 Set
15 mins
@2