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Batman year one

by Nicolas Mares
33 athletes joined

Program Description

Power lifts and body lifters ish

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 13, 2024 05:51
  • Last Edited
    Jun 18, 2025 11:19

Summary

Unleash your inner hero with the "Batman Year One" workout program! Over 12 weeks, you'll train five days a week, focusing on building strength and endurance through a dynamic mix of barbell, machine, and bodyweight exercises. This program is designed to sculpt your physique, targeting major muscle groups with high-intensity sets that will push your limits. Whether you're bench pressing, pulling down on the lat machine, or crushing cardio, you'll develop the power and agility needed to conquer your fitness goals. Get ready to transform into your own version of Batman!
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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
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
-
9
Run
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
-
9
Run
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
-
9
Run
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
-
9
Run
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Run
1
8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Run
1
8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Run
1
8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Shrug (Dumbbell)
3
10 reps
-
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Run
1
8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
One Arm Lateral Raise (Cable)
4
10 reps
-
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Band Pull Apart
3
10 reps
-
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
One Arm Lateral Raise (Cable)
4
10 reps
-
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Band Pull Apart
3
10 reps
-
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
One Arm Lateral Raise (Cable)
4
10 reps
-
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Band Pull Apart
3
10 reps
-
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
One Arm Lateral Raise (Cable)
4
10 reps
-
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Band Pull Apart
3
10 reps
-
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Step-Up (Weighted)
4
10 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Step-Up (Weighted)
4
10 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Step-Up (Weighted)
4
10 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
-
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Step-Up (Weighted)
4
10 reps
-
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
4
10 reps
-
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
4
10 reps
-
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
4
10 reps
-
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
-
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Deadlift (Barbell)
4
10 reps
-
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
-
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Plank
3
1 mins
-
7
Run
1
18 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Plank
3
1 mins
-
7
Run
1
18 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Plank
3
1 mins
-
7
Run
1
18 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Plank
3
1 mins
-
7
Run
1
18 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
-
-
-
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
High Row
4
10 reps
-
6
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
-
-
-
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
High Row
4
10 reps
-
6
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
-
-
-
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
High Row
4
10 reps
-
6
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
-
-
-
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
High Row
4
10 reps
-
6
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Alternating Dumbbell Curl
4
10 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Snatch (Kettlebell)
3
10 reps
-
6
Turkish Get Up
4
10 reps
-
7
Run
1
22 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Alternating Dumbbell Curl
4
10 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Snatch (Kettlebell)
3
10 reps
-
6
Turkish Get Up
4
10 reps
-
7
Run
1
22 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Alternating Dumbbell Curl
4
10 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Snatch (Kettlebell)
3
10 reps
-
6
Turkish Get Up
4
10 reps
-
7
Run
1
22 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Alternating Dumbbell Curl
4
10 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Snatch (Kettlebell)
3
10 reps
-
6
Turkish Get Up
4
10 reps
-
7
Run
1
22 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Run
1
88 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Run
1
88 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Run
1
88 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Run
1
88 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Single Arm Pushdown
3
10 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Single Arm Pushdown
3
10 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Single Arm Pushdown
3
10 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
6
Single Arm Pushdown
3
10 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bench Press (Paused)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
-
-
-
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bench Press (Paused)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
-
-
-
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bench Press (Paused)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
-
-
-
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Bench Press (Paused)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
-
-
-
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
8
Run
1
40 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
-
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Russian Twist
1
10 reps
-
8
Run
1
44 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
-
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Russian Twist
1
10 reps
-
8
Run
1
44 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
-
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Russian Twist
1
10 reps
-
8
Run
1
44 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
-
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
7
Russian Twist
1
10 reps
-
8
Run
1
44 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
5
Lunge (Kettlebell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
5
Lunge (Kettlebell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
5
Lunge (Kettlebell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hack Squat
4
10 reps
-
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
5
Lunge (Kettlebell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Prowler Push
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Prowler Push
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Prowler Push
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
-
-
-
-
5
Prowler Push
4
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
-
9
Run
1 Set
45 mins
-
Day 2
1
Run
1 Set
10 mins
-
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
6
Plank
3 Sets
1 mins
-
7
Run
1 Set
18 mins
-
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
7
Run
1 Set
88 mins
-
Day 5
1
Run
1 Set
222 mins
-
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
5
Bicep Curl (Barbell)
4 Sets
10 Reps
-
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
7
Russian Twist
1 Set
10 Reps
-
8
Run
1 Set
44 mins
-