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The Allabeast - Hybrid Lift/Run

by Cedric A.

Program Description

Program designed for quick and effective workouts focusing on a bit of strength and hypertrophy. Created by a father with a newborn who has limited time. Designed to be ran along with 2-3 days of mild running and optional jump rope for a bit of added cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 17, 2025 05:52
  • Last Edited
    Jun 17, 2025 06:19
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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
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 8
2A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 9
2B
Romanian Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3A
Leg Extension
3
8-10 reps
RPE 10
3B
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
4-6 reps
70%
75%
80%
2A
Pull-Up (Weighted)
3
5-8 reps
RPE 8
2B
T-Bar Row
3
5-8 reps
RPE 8
3A
Single Arm Landmine Row
3
8-10 reps
RPE 8
3B
Rotational Landmine Push Press
3
8-10 reps
RPE 8
3C
Hanging Leg Raise
3
8 reps
RPE 10
4
Jump Rope
1
12 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6-8 reps
RPE 8
2A
Dip (Weighted)
3
6-8 reps
RPE 9
2B
Chest Fly (Cable)
3
8-10 reps
RPE 9
3A
Chin-Up (Weighted)
3
6-8 reps
RPE 9
3B
Upright Row (Cable)
1
10-12 reps
RPE 9
4
Calf Raise (Machine)
3
10-12 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
2B
Skull Crusher (Dumbbell)
3
6-8 reps
RPE 9
3A
Baysian Curl
3
8-10 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Jump Rope
1
12 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
RPE 6
2
Run
1
25 mins
RPE 9
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
6 Reps
@8
2A
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@9
2B
Romanian Deadlift (Smith Machine)
3 Sets
8-10 Reps
@9
3A
Leg Extension
3 Sets
8-10 Reps
@10
3B
Lying Leg Curl
3 Sets
8-10 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
4-6 Reps
70%
75%
80%
2A
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
2B
T-Bar Row
3 Sets
5-8 Reps
@8
3A
Single Arm Landmine Row
3 Sets
8-10 Reps
@8
3B
Rotational Landmine Push Press
3 Sets
8-10 Reps
@8
3C
Hanging Leg Raise
3 Sets
8 Reps
@10
4
Jump Rope
1 Set
12 mins
@10
Day 3
1
Light Jog
1 Set
5 mins
@6
2
Run
1 Set
25 mins
@9
Day 4
1
Zercher Squat (Barbell)
3 Sets
6-8 Reps
@8
2A
Dip (Weighted)
3 Sets
6-8 Reps
@9
2B
Chest Fly (Cable)
3 Sets
8-10 Reps
@9
3A
Chin-Up (Weighted)
3 Sets
6-8 Reps
@9
3B
Upright Row (Cable)
1 Set
10-12 Reps
@9
4
Calf Raise (Machine)
3 Sets
10-12 Reps
@10
5
Jump Rope
1 Set
12 mins
@10
Day 5
1
Overhead Press (Machine)
3 Sets
6-8 Reps
@9
2A
Hammer Curl (Dumbbell)
3 Sets
6-8 Reps
@9
2B
Skull Crusher (Dumbbell)
3 Sets
6-8 Reps
@9
3A
Baysian Curl
3 Sets
8-10 Reps
@10
3B
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Jump Rope
1 Set
12 mins
@10
Day 6
1
Jog
1 Set
5 mins
@6
2
Run
1 Set
25 mins
@9
Day 7
No exercises added to this day