5.0
(1 rating)
Program Description
Weight loss + sculpting Strength training
Program Overview
- LevelNovice
- GoalAthletics, Bodyweight Fitness, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout120 minutes
- CreatedJan 11, 2024 07:38
- Last EditedAug 03, 2024 07:27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6.5
2
Leg Press
3
8 reps
RPE 6.5
3
Hack Squat
3
8 reps
RPE 6.5
4
Prowler Push
3
1 mins
RPE 6.5
5
Lying Leg Curl
3
15 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
7
100m Sprint
5
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
10 reps
RPE 6.5-7
2
Russian Twist
3
10 reps
RPE 6.5-7
3
Oblique Crunch
3
10 reps
RPE 6.5-7
4
Side Plank
3
1 mins
RPE 6.5-7
5
Sissy Squat
3
8 reps
RPE 6.5-7
6
Cable Crunch
3
10 reps
RPE 6.5-7
7
Good Morning
3
6 reps
RPE 6.5-7
8
Barbell Row
3
8 reps
RPE 6.5-7
9
Dumbbell Row
3
8 reps
RPE 6.5-7
10
Lat Pulldown
3
8 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7.5-8
2
Pistol Squat
4
8 reps
RPE 7.5-8
3
Leg Extension
3
12 reps
RPE 7.5-8
4
Glute Kickback
3
10 reps
RPE 7.5-8
5
Squat (Low Bar)
3
6 reps
RPE 7.5-8
6
Lunge (Dumbbell)
3
12 reps
RPE 7.5-8
7
Step-Up (Weighted)
3
6 reps
RPE 7.5-8
8
Seated Calf Raise
3
10 reps
RPE 7.5-8
9
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5-8
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8 reps
RPE 7.5
2
Face Pull
3
8 reps
RPE 7.5
3
Arnold Press
3
8 reps
RPE 7.5
4
Battle Ropes
4
0.5 mins
RPE 7.5
5
Dip (Assisted)
3
6 reps
RPE 7.5
6
Seated Dip (Machine)
3
8 reps
RPE 7.5
7
Tricep Extension (Machine)
3
8 reps
RPE 7.5
8
Lying Tricep Extension (Barbell)
3
6 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
RPE 7.5-8
2
High Row
3
8 reps
RPE 7.5-8
3
T-Bar Row
3
8 reps
RPE 7.5-8
4
Pistol Squat
3
5 reps
RPE 7.5-8
5
Landmine Twist
3
8 reps
RPE 7.5-8
6
Sprint
6
0.5 mins
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Leg Curl3 Sets
15 Reps
@6.5
2
Leg Press3 Sets
8 Reps
@6.5
3
Hack Squat3 Sets
8 Reps
@6.5
4
Prowler Push3 Sets
1 mins
@6.5
5
Lying Leg Curl3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)3 Sets
8 Reps
@6.5
7
100m Sprint5 Sets
1 mins
@6
Day 3
1
Hack Squat4 Sets
8 Reps
@7.5-8
2
Pistol Squat4 Sets
8 Reps
@7.5-8
3
Leg Extension3 Sets
12 Reps
@7.5-8
4
Glute Kickback3 Sets
10 Reps
@7.5-8
5
Squat (Low Bar)3 Sets
6 Reps
@7.5-8
6
Lunge (Dumbbell)3 Sets
12 Reps
@7.5-8
7
Step-Up (Weighted)3 Sets
6 Reps
@7.5-8
8
Seated Calf Raise3 Sets
10 Reps
@7.5-8
9
Romanian Deadlift (Barbell)3 Sets
6 Reps
@7.5-8
10
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@7.5-8
Day 2
1
V-Up3 Sets
10 Reps
@6.5-7
2
Russian Twist3 Sets
10 Reps
@6.5-7
3
Oblique Crunch3 Sets
10 Reps
@6.5-7
4
Side Plank3 Sets
1 mins
@6.5-7
5
Sissy Squat3 Sets
8 Reps
@6.5-7
6
Cable Crunch3 Sets
10 Reps
@6.5-7
7
Good Morning3 Sets
6 Reps
@6.5-7
8
Barbell Row3 Sets
8 Reps
@6.5-7
9
Dumbbell Row3 Sets
8 Reps
@6.5-7
10
Lat Pulldown3 Sets
8 Reps
@6.5-7
Day 4
1
Push Up3 Sets
8 Reps
@7.5
2
Face Pull3 Sets
8 Reps
@7.5
3
Arnold Press3 Sets
8 Reps
@7.5
4
Battle Ropes4 Sets
0.5 mins
@7.5
5
Dip (Assisted)3 Sets
6 Reps
@7.5
6
Seated Dip (Machine)3 Sets
8 Reps
@7.5
7
Tricep Extension (Machine)3 Sets
8 Reps
@7.5
8
Lying Tricep Extension (Barbell)3 Sets
6 Reps
@7.5
Day 5
1
Jump Rope3 Sets
1 mins
@7.5-8
2
High Row3 Sets
8 Reps
@7.5-8
3
T-Bar Row3 Sets
8 Reps
@7.5-8
4
Pistol Squat3 Sets
5 Reps
@7.5-8
5
Landmine Twist3 Sets
8 Reps
@7.5-8
6
Sprint6 Sets
0.5 mins
@8