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By Any Means

by Shania R.
11 athletes joined
5.0
(1 rating)

Program Description

Weight loss + sculpting Strength training

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 11, 2024 07:38
  • Last Edited
    Jun 18, 2025 10:36

Summary

Unleash your potential with the "By Any Means" program, a dynamic 9-week training plan designed for those ready to push their limits. Committing to 5 days a week, you'll engage in a variety of targeted exercises focusing on leg strength and overall conditioning, utilizing machines and bodyweight movements. From leg curls to prowler pushes, each session is crafted to challenge your muscles and elevate your performance. Get ready to transform your physique and build the strength you’ve always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
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 Curl
3 Sets
15 Reps
@6.5
2
Leg Press
3 Sets
8 Reps
@6.5
3
Hack Squat
3 Sets
8 Reps
@6.5
4
Prowler Push
3 Sets
1 mins
@6.5
5
Lying Leg Curl
3 Sets
15 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
7
100m Sprint
5 Sets
1 mins
@6
Day 3
1
Hack Squat
4 Sets
8 Reps
@7.5-8
2
Pistol Squat
4 Sets
8 Reps
@7.5-8
3
Leg Extension
3 Sets
12 Reps
@7.5-8
4
Glute Kickback
3 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 Raise
3 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-Up
3 Sets
10 Reps
@6.5-7
2
Russian Twist
3 Sets
10 Reps
@6.5-7
3
Oblique Crunch
3 Sets
10 Reps
@6.5-7
4
Side Plank
3 Sets
1 mins
@6.5-7
5
Sissy Squat
3 Sets
8 Reps
@6.5-7
6
Cable Crunch
3 Sets
10 Reps
@6.5-7
7
Good Morning
3 Sets
6 Reps
@6.5-7
8
Barbell Row
3 Sets
8 Reps
@6.5-7
9
Dumbbell Row
3 Sets
8 Reps
@6.5-7
10
Lat Pulldown
3 Sets
8 Reps
@6.5-7
Day 4
1
Push Up
3 Sets
8 Reps
@7.5
2
Face Pull
3 Sets
8 Reps
@7.5
3
Arnold Press
3 Sets
8 Reps
@7.5
4
Battle Ropes
4 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 Rope
3 Sets
1 mins
@7.5-8
2
High Row
3 Sets
8 Reps
@7.5-8
3
T-Bar Row
3 Sets
8 Reps
@7.5-8
4
Pistol Squat
3 Sets
5 Reps
@7.5-8
5
Landmine Twist
3 Sets
8 Reps
@7.5-8
6
Sprint
6 Sets
0.5 mins
@8