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Uhtred The Saxon/Viking

by Zane C.
2 athletes joined

Program Description

This will get you cut to look like a Saxon, and move like the Saxon warriors of old. Where you combine strength and endurance to endure any battle.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 10, 2026 12:30
  • Last Edited
    Feb 10, 2026 02:18
Muscle Engagement
Front
Back
MuscleSet
Abs
14.8%
Triceps
10.7%
Upper Back
9.2%
Front Delts
9.2%
Glutes
6.3%
Forearms
6.3%
Chest
6.3%
Quadriceps
5.8%
Middle Delts
5.8%
Biceps
5.3%
Lats
4.8%
Hamstrings
4.4%
Lower Back
1.9%
Calves
1.9%
Olympic
1.9%
Neck
1.9%
Cardio
1%
Adductors
1%
Rear Delts
1%
Other
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Hanging Leg Raise
3
10 reps
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
RPE 6.5
2
Military Press (Barbell)
3
10 reps
RPE 6.5-7
3
Front Raise
3
10 reps
RPE 6.5-7
4
Upright Row (Barbell)
3
10 reps
RPE 6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3
10 reps
RPE 6.5-7
6
Shrug (Dumbbell)
3
10 reps
RPE 6.5-7
7
Kettlebell Clean and Press
3
10 reps
RPE 6.5-7
8
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
9
Abs Crunch (Weighted)
1
-
10
Abs Crunch (Weighted)
3
10 reps
RPE 6.5-7
11
Hanging Leg Raise
3
10 reps
RPE 6.5-7
12
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
3
10 reps
RPE 6.5-7
3
Dumbbell Row
3
10 reps
RPE 6.5-7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5-7
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5-7
6
T-Bar Row
3
10 reps
RPE 6.5-7
7
Pullover (EZ Bar)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
RPE 6.5-7
9
Preacher Curl (Barbell)
3
10 reps
RPE 6.5-7
10
Abs Crunch (Machine)
3
10 reps
RPE 6.5-7
11
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
12
Wood Chop
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Dumbbell)
3
10 reps
RPE 6.5-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5-7
4
Chest Fly (Cable)
3
10 reps
RPE 6.5-7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5-7
6
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 6.5-7
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5-7
8
Neutral Grip Dumbbell Bench Press
3
10 reps
RPE 6.5-7
9
Ab Wheel
3
10 reps
RPE 6.5-7
10
Side Bend (Dumbbell)
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Squat (Barbell)
3
10 reps
RPE 6.5-7
3
Single Leg Press
3
10 reps
RPE 6.5-7
4
Calf Raise (Leg Press)
3
10 reps
RPE 6.5-7
5
Seated Hamstring Curl
3
10 reps
RPE 6.5-7
6
Lunge (Dumbbell)
3
10 reps
RPE 6.5-7
7
Leg Extension
3
10 reps
RPE 6.5-7
8
Seated Calf Raise
3
10 reps
RPE 6.5-7
9
Decline Crunch (Weighted)
3
10 reps
RPE 6.5-7
10
Mountain Climber
3
1.3 mins
RPE 6.5-7
11
Landmine Oblique Twist
3
10 reps
RPE 6.5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
11
1km Row
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Farmer's Walk (Weighted)
3
1 mins
-
3A
Neck Curl
3
10 reps
-
3B
Neck Extension
3
10 reps
-
4A
Wrist Curls
3
10 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Deficit Push Up
3
10 reps
-
7
Snatch (Dumbbell)
3
10 reps
RPE 6.5-7
8
Chin-Up (Weighted)
3
10 reps
-
9
Wood Chop
3
15 reps
-
10
Windshield Wipers
3
25 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Treadmill
1 Set
30 mins
-
2
Deadlift (Barbell)
3 Sets
10 Reps
@6.5-7
3
Dumbbell Row
3 Sets
10 Reps
@6.5-7
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5-7
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@6.5-7
6
T-Bar Row
3 Sets
10 Reps
@6.5-7
7
Pullover (EZ Bar)
3 Sets
10 Reps
@6.5-7
8
Chin-Up (Weighted)
3 Sets
10 Reps
@6.5-7
9
Preacher Curl (Barbell)
3 Sets
10 Reps
@6.5-7
10
Abs Crunch (Machine)
3 Sets
10 Reps
@6.5-7
11
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
12
Wood Chop
3 Sets
10 Reps
@6.5-7
Day 3
1
Treadmill
1 Set
30 mins
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5-7
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5-7
4
Chest Fly (Cable)
3 Sets
10 Reps
@6.5-7
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@6.5-7
6
Seated Overhead Extension (EZ Bar)
3 Sets
10 Reps
@6.5-7
7
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@6.5-7
8
Neutral Grip Dumbbell Bench Press
3 Sets
10 Reps
@6.5-7
9
Ab Wheel
3 Sets
10 Reps
@6.5-7
10
Side Bend (Dumbbell)
3 Sets
10 Reps
@6.5-7
Day 4
1
Elliptical
1 Set
30 mins
-
2
Squat (Barbell)
3 Sets
10 Reps
@6.5-7
3
Single Leg Press
3 Sets
10 Reps
@6.5-7
4
Calf Raise (Leg Press)
3 Sets
10 Reps
@6.5-7
5
Seated Hamstring Curl
3 Sets
10 Reps
@6.5-7
6
Lunge (Dumbbell)
3 Sets
10 Reps
@6.5-7
7
Leg Extension
3 Sets
10 Reps
@6.5-7
8
Seated Calf Raise
3 Sets
10 Reps
@6.5-7
9
Decline Crunch (Weighted)
3 Sets
10 Reps
@6.5-7
10
Mountain Climber
3 Sets
1.3 mins
@6.5-7
11
Landmine Oblique Twist
3 Sets
10 Reps
@6.5-7
Day 1
1
2km Row
1 Set
30 mins
@6.5
2
Military Press (Barbell)
3 Sets
10 Reps
@6.5-7
3
Front Raise
3 Sets
10 Reps
@6.5-7
4
Upright Row (Barbell)
3 Sets
10 Reps
@6.5-7
5
Half Kneeling Arnold Press (Dumbbell)
3 Sets
10 Reps
@6.5-7
6
Shrug (Dumbbell)
3 Sets
10 Reps
@6.5-7
7
Kettlebell Clean and Press
3 Sets
10 Reps
@6.5-7
8
Snatch (Dumbbell)
3 Sets
10 Reps
@6.5-7
9
Abs Crunch (Weighted)
3 Sets
10 Reps
@6.5-7
10
Hanging Leg Raise
3 Sets
10 Reps
@6.5-7
11
Landmine Oblique Twist
3 Sets
10 Reps
@6.5-7
Day 5
1
Dead Hang
3 Sets
1 mins
-
2
Farmer's Walk (Weighted)
3 Sets
1 mins
-
3A
Neck Curl
3 Sets
10 Reps
-
3B
Neck Extension
3 Sets
10 Reps
-
4A
Wrist Curls
3 Sets
10 Reps
-
4B
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
5
Dip (Weighted)
3 Sets
10 Reps
-
6
Deficit Push Up
3 Sets
10 Reps
-
7
Snatch (Dumbbell)
3 Sets
10 Reps
@6.5-7
8
Chin-Up (Weighted)
3 Sets
10 Reps
-
9
Wood Chop
3 Sets
15 Reps
-
10
Windshield Wipers
3 Sets
25 Reps
-
11
1km Row
1 Set
30 mins
-