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BoostcampPNG

4 DAY SPLIT (PPUL) - Refined

by JJ

Program Description

4 days per week - strength training. 10k steps, 200 push ups on Rest Days.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 23, 2025 01:38
  • Last Edited
    Apr 25, 2025 09:12
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Kettlebell Swing
3
20 reps
RPE 10
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
5
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
6
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
7
Dip (Bodyweight)
3
10 reps
RPE 10
8
Chest Fly (Machine)
3
12 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
10
TRICEPS
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Bench Press (Barbell)
3
5 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
5
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Machine)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Bench Press (Barbell)
3
5 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
5
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Machine)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Bench Press (Barbell)
3
5 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
5
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Machine)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Bench Press (Barbell)
3
5 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
5
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Machine)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Bench Press (Barbell)
3
5 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
5
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Machine)
3
12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Abs Crunch (Bodyweight)
3
30 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Bench Press (Barbell)
3
5 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Chest Fly (Cable)
3
12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
9
TRICEPS
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 10
6
Back Extension
3
12 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Chest Supported Row (Machine)
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Back Extension
3
12 reps
RPE 10
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 10
6
Back Extension
3
12 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Chest Supported Row (Machine)
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Back Extension
3
12 reps
RPE 10
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 10
6
Back Extension
3
12 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Chest Supported Row (Machine)
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Back Extension
3
12 reps
RPE 10
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 10
6
Back Extension
3
12 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Chest Supported Row (Machine)
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Back Extension
3
12 reps
RPE 10
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 10
6
Back Extension
3
12 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Chest Supported Row (Machine)
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Back Extension
3
12 reps
RPE 10
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 10
6
Back Extension
3
12 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Bent Over Row (Barbell)
3
10 reps
RPE 10
5
Chest Supported Row (Machine)
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Back Extension
3
12 reps
RPE 10
8
Hammer Curl
3
12 reps
RPE 10
9
Bicep Curl (Barbell)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
12 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
10 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Military Press (Barbell)
3
10 reps
RPE 9.5
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
10 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
12 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
12 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
10 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Military Press (Barbell)
3
10 reps
RPE 9.5
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
10 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
12 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
12 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
10 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Military Press (Barbell)
3
10 reps
RPE 9.5
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
10 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
12 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
12 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
10 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Military Press (Barbell)
3
10 reps
RPE 9.5
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
10 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
12 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
12 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
10 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Military Press (Barbell)
3
10 reps
RPE 9.5
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
10 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
12 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
12 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
10 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 10
2
Chin-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Military Press (Barbell)
3
10 reps
RPE 9.5
5
Ring Dip
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Face Pull
2
15 reps
RPE 10
9
Skull Crusher (Barbell)
3
10 reps
RPE 10
10
Bicep Curl (Barbell)
3
12 reps
RPE 10
11
Shrug (Dumbbell)
3
12 reps
RPE 10
12
Kettlebell Swing
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
200 reps
RPE 10
2
Walk
1
60 mins
RPE 6
3
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Trap Bar Deadlift
3
12 reps
RPE 8
8
Lunge (Barbell)
3
10 reps
RPE 10
9
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
RPE 8.5
9
Hip Adductor (Machine)
3
12 reps
RPE 8
10
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Trap Bar Deadlift
3
12 reps
RPE 8
8
Lunge (Barbell)
3
10 reps
RPE 10
9
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
RPE 8.5
9
Hip Adductor (Machine)
3
12 reps
RPE 8
10
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Trap Bar Deadlift
3
12 reps
RPE 8
8
Lunge (Barbell)
3
10 reps
RPE 10
9
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
RPE 8.5
9
Hip Adductor (Machine)
3
12 reps
RPE 8
10
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Trap Bar Deadlift
3
12 reps
RPE 8
8
Lunge (Barbell)
3
10 reps
RPE 10
9
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
RPE 8.5
9
Hip Adductor (Machine)
3
12 reps
RPE 8
10
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Trap Bar Deadlift
3
12 reps
RPE 8
8
Lunge (Barbell)
3
10 reps
RPE 10
9
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
RPE 8.5
9
Hip Adductor (Machine)
3
12 reps
RPE 8
10
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Trap Bar Deadlift
3
12 reps
RPE 8
8
Lunge (Barbell)
3
10 reps
RPE 10
9
Seated Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 reps
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Decline Crunch
3
30 reps
RPE 10
4
Kettlebell Swing
3
20 reps
RPE 10
5
Squat (Barbell)
3
10 reps
RPE 10
6
Leg Press (45 Degrees)
2
10 reps
RPE 10
7
Deadlift (Barbell)
3
10 reps
RPE 10
8
Hip Abductor (Machine)
3
12 reps
RPE 8.5
9
Hip Adductor (Machine)
3
12 reps
RPE 8
10
Seated Calf Raise
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
200 Reps
@10
2
Walk
1 Set
60 mins
@6
3
REST
1 Set
1 Reps
@10
Day 3
1
Push Up
1 Set
200 Reps
@10
2
Walk
1 Set
60 mins
@6
3
REST
1 Set
1 Reps
@10
Day 6
1
Push Up
1 Set
200 Reps
@10
2
Walk
1 Set
60 mins
@6
3
REST
1 Set
1 Reps
@10
Day 4
1
Cardio
1 Set
20 mins
@10
2
Chin-Up (Bodyweight)
3 Sets
10 Reps
@10
3
Decline Crunch
3 Sets
30 Reps
@10
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@9.5
5
Lat Pulldown
3 Sets
12 Reps
@10
6
Back Extension
3 Sets
12 Reps
@10
7
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
8
Hammer Curl
3 Sets
12 Reps
@10
9
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
10
Kettlebell Swing
3 Sets
20 Reps
@10
Day 7
1
Cardio
1 Set
20 Reps
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3
Decline Crunch
3 Sets
30 Reps
@10
4
Kettlebell Swing
3 Sets
20 Reps
@10
5
Squat (Barbell)
3 Sets
10 Reps
@10
6
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
7
Trap Bar Deadlift
3 Sets
12 Reps
@8
8
Lunge (Barbell)
3 Sets
10 Reps
@10
9
Seated Calf Raise
3 Sets
12 Reps
@10
Day 5
1
Cardio
1 Set
20 mins
@10
2
Chin-Up (Bodyweight)
3 Sets
10 Reps
@10
3
Decline Crunch
3 Sets
30 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
5
Ring Dip
3 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
8
Face Pull
2 Sets
15 Reps
@10
9
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
11
Shrug (Dumbbell)
3 Sets
10 Reps
@10
12
Kettlebell Swing
3 Sets
20 Reps
@10
Day 2
1
Cardio
1 Set
20 mins
@10
2
Kettlebell Swing
3 Sets
20 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
4
Abs Crunch (Bodyweight)
3 Sets
30 Reps
@10
5
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9.5
6
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
10 Reps
@10
8
Chest Fly (Machine)
3 Sets
12 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
10
TRICEPS
3 Sets
12 Reps
@10