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2025 Hybrid Training Program

by Taylor W.
2 athletes joined

Program Description

Hybrid strength program incorporating traditional weightlifting while also focusing on improving cardio.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 06:51
  • Last Edited
    Jun 18, 2025 10:51

Summary

Unleash your potential with the 2025 Hybrid Training Program, a comprehensive 13-week journey designed for dedicated lifters. This 7-day-a-week regimen combines upper and lower body strength training, cardio, and dynamic movements to maximize muscle growth and endurance. Each session is meticulously crafted to challenge your limits, ensuring you build strength while improving overall fitness. Equip your garage gym and get ready to transform your body and elevate your performance!
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6-6.5
RPE 7.5-8
RPE 8.5-9
3
Pull-Up (Assisted)
4
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
5
Barbell Row
1
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
7
Dip (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
2
12 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Standing Calf Raise
1
2
20 reps
15 reps
RPE 7
RPE 8
6
Glute Bridge (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 6
2
Side Plank
3
1 mins
RPE 7
3
Russian Twist (Dumbbell)
3
20 reps
RPE 7
4
Mountain Climber
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Incline Bench Press (Dumbbell)
1
2
2
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
3
Overhead Press (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Deadlift (Barbell)
1
2
2
10 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
3
Pull-Up (Weighted)
4
AMRAP
RPE 10
4
Barbell Row
4
8 reps
RPE 8
5
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 8
6
Band Face Pull
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 6
2
Front Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Hamstring Curl
3
15 reps
RPE 7.5
5
Plank
3
1 mins
RPE 8
6
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
1 mins
RPE 9
2
Light Jog
8
1 mins
RPE 7
3
Walk
8
2 mins
RPE 6
Week 1
1 / 13 Weeks
Day 1
1
Cardio
1 Set
10 mins
@6
2
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
6 Reps
@6-6.5
@7.5-8
@8.5-9
3
Pull-Up (Assisted)
4 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
5
Barbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
@7
@8
@8.5
@9
6
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8.5
7
Dip (Weighted)
3 Sets
15 Reps
@8
Day 2
1
Cardio
1 Set
10 mins
@6
2
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
6 Reps
@6
@7.5
@8.5
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
5
Standing Calf Raise
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
6
Glute Bridge (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@7
Day 3
1
Cardio (Zone 2)
1 Set
40 mins
@6
2
Side Plank
3 Sets
1 mins
@7
3
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7
4
Mountain Climber
3 Sets
20 Reps
@7
Day 4
1
Cardio
1 Set
10 mins
@6
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
@6
@7.5
@8.5
3
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@6
@7.5
@9
4
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8
5
Bench Press (Close Grip)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Cardio
1 Set
10 mins
@6
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
6 Reps
4 Reps
@6
@8
@9
3
Pull-Up (Weighted)
4 Sets
AMRAP
@10
4
Barbell Row
4 Sets
8 Reps
@8
5
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
6
Band Face Pull
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
Day 6
1
Cardio
1 Set
10 mins
@6
2
Front Squat (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@6
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
4
Hamstring Curl
3 Sets
15 Reps
@7.5
5
Plank
3 Sets
1 mins
@8
6
Hanging Leg Raise
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
Day 7
1
Sprint
8 Sets
1 mins
@9
2
Light Jog
8 Sets
1 mins
@7
3
Walk
8 Sets
2 mins
@6