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Boxer body

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Program Description

It to build a boxer body

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    May 05, 2024 11:41
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unleash your inner fighter with the **Boxer Body** program, a dynamic 12-week training regimen designed to sculpt your physique and boost your endurance. With a rigorous schedule of 7 days a week, you'll engage in a mix of cardio, strength training, and functional movements, including shadow boxing and rowing. Each session is crafted to elevate your heart rate and build lean muscle, ensuring you develop the agility and power of a boxer. Get ready to transform your body and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
4
5 mins
RPE 8
2
Squat (Bodyweight)
4
12 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Romanian Deadlift (Trap Bar)
4
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Leg Press
4
12 reps
RPE 8
8
Standing Calf Raise
5
1 reps
RPE 6
9
Leg Press
5
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
RPE 6.5
2
Bicep Curl (Cable)
3
12 reps
RPE 8
3
21s (EZ Bar)
3
12 reps
RPE 6.5
4
Concentration Curl
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
7
Shadow Boxing
4
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Pec Fly (Dumbbell)
4
12 reps
RPE 6
3
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Shadow Boxing
4
5 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
12 reps
RPE 6.5
2
Abs Crunch (Weighted)
5
12 reps
RPE 6
3
Plank (Weighted)
3
12 reps
RPE 6
4
Russian Twist (Dumbbell)
5
12 reps
RPE 6.5
5
Ab Wheel
4
12 reps
RPE 6.5
6
Side Bend (Dumbbell)
4
12 reps
RPE 6.5
7
GHD
4
12 reps
RPE 6.5
8
GHD
3
1 reps
RPE 6.5
9
Shadow Boxing
4
5 mins
RPE 8
10
Russian Twist
4
12 reps
RPE 8
11
Decline Crunch
4
12 reps
RPE 9.5
12
Decline Crunch (Weighted)
4
12 reps
RPE 8
13
Decline Russian Twist
4
12 reps
-
14
Decline Russian Twist (weighted)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
12 reps
RPE 6.5
2
Trap Bar Deadlift
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
5
Cable Straight Arm Pulldown
3
12 reps
RPE 6.5
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 6.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1 reps
RPE 6.5
2
Arnold Press
3
12 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
4
Front Raise
3
12 reps
RPE 6.5
5
Reverse Pec Deck
3
12 reps
RPE 6.5
6
Barbell Shugs
3
12 reps
RPE 9.5
7
Shadow Boxing
4
5 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
9 mins
RPE 6.5
2
Shadow Boxing
4
1 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 7
1
2km Row
1 Set
9 mins
@6.5
2
Shadow Boxing
4 Sets
1 mins
@6.5
Day 1
1
Shadow Boxing
4 Sets
5 mins
@8
2
Squat (Bodyweight)
4 Sets
12 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Romanian Deadlift (Trap Bar)
4 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Leg Press
4 Sets
12 Reps
@8
8
Standing Calf Raise
5 Sets
1 Reps
@6
9
Leg Press
5 Sets
4 Reps
@9
Day 2
1
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
2
Bicep Curl (Cable)
3 Sets
12 Reps
@8
3
21s (EZ Bar)
3 Sets
12 Reps
@6.5
4
Concentration Curl
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
7
Shadow Boxing
4 Sets
5 mins
-
Day 3
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@6
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Shadow Boxing
4 Sets
5 mins
@6.5
Day 5
1
Snatch Deadlift
4 Sets
12 Reps
@6.5
2
Trap Bar Deadlift
4 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9.5
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
5
Cable Straight Arm Pulldown
3 Sets
12 Reps
@6.5
6
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6.5
7
Shadow Boxing
4 Sets
5 mins
@6.5
Day 4
1
Hanging Leg Raise
5 Sets
12 Reps
@6.5
2
Abs Crunch (Weighted)
5 Sets
12 Reps
@6
3
Plank (Weighted)
3 Sets
12 Reps
@6
4
Russian Twist (Dumbbell)
5 Sets
12 Reps
@6.5
5
Ab Wheel
4 Sets
12 Reps
@6.5
6
Side Bend (Dumbbell)
4 Sets
12 Reps
@6.5
7
GHD
4 Sets
12 Reps
@6.5
8
GHD
3 Sets
1 Reps
@6.5
9
Shadow Boxing
4 Sets
5 mins
@8
10
Russian Twist
4 Sets
12 Reps
@8
11
Decline Crunch
4 Sets
12 Reps
@9.5
12
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
13
Decline Russian Twist
4 Sets
12 Reps
-
14
Decline Russian Twist (weighted)
4 Sets
12 Reps
-
Day 6
1
Military Press (Barbell)
4 Sets
1 Reps
@6.5
2
Arnold Press
3 Sets
12 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
4
Front Raise
3 Sets
12 Reps
@6.5
5
Reverse Pec Deck
3 Sets
12 Reps
@6.5
6
Barbell Shugs
3 Sets
12 Reps
@9.5
7
Shadow Boxing
4 Sets
5 mins
@6.5