logo
BoostcampPNG

Boxer body

by
21 athletes joined

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
    Sep 29, 2024 09:21
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
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