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BoostcampPNG

Chasing The Bag - Kansas City

by Dontavious Y.
2 athletes joined

Program Description

Burn Fat, Build Muscle, Improve Stamina, Heavy Core /Abs Focus.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 30, 2024 04:34
  • Last Edited
    Jun 18, 2025 08:41

Summary

**Chasing The Bag - Kansas City** is a dynamic 12-week program designed to elevate your fitness game with a rigorous 7-day training schedule. This comprehensive plan focuses on a blend of cardio and strength workouts, targeting all major muscle groups while incorporating essential rest and recovery days. Get ready to tone up, build strength, and embrace the grind as you work through challenging exercises like stair workouts and dips, all tailored to help you achieve your fitness goals. Commit to the journey and transform your body with each session!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
10 mins
-
-
2
Decline Crunch
3
15 reps
RPE 8
3A
Squat (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 8
4
Standing Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
3
1
12 reps
RPE 8
-
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 9
7
Prowler Push
1
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
8
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
10 mins
-
-
2
Decline Crunch
3
15 reps
RPE 8
3A
Squat (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 8
4
Standing Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
3
1
12 reps
RPE 8
-
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 9
7
Prowler Push
1
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
8
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
10 mins
-
-
2
Decline Crunch
3
15 reps
RPE 8
3A
Squat (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 8
4
Standing Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
3
1
12 reps
RPE 8
-
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 9
7
Prowler Push
1
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
8
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
10 mins
-
-
2
Decline Crunch
3
15 reps
RPE 8
3A
Squat (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 8
4
Standing Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
3
1
12 reps
RPE 8
-
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 9
7
Prowler Push
1
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
8
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
10 mins
-
-
2
Decline Crunch
3
15 reps
RPE 8
3A
Squat (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 8
4
Standing Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
3
1
12 reps
RPE 8
-
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 9
7
Prowler Push
1
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
8
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1
10 mins
-
-
2
Decline Crunch
3
15 reps
RPE 8
3A
Squat (Barbell)
2
2
12 reps
12 reps
RPE 6
RPE 8
4
Standing Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
3
1
12 reps
RPE 8
-
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 9
7
Prowler Push
1
-
8
Stretching
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
8
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
10 mins
-
2
Lunge (Bodyweight)
3
12 reps
RPE 9
3
Good Morning
3
12 reps
RPE 6
4
Clean and Press
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Lying Leg Raise
4
15 reps
RPE 10
7
Goblet Squat
4
12 reps
RPE 7
8
Side Crunch (Cable)
3
12 reps
RPE 8
9
World's Greatest Stretch
2
10 reps
-
10
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Hang Snatch
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
10 mins
-
2
Lunge (Bodyweight)
3
12 reps
RPE 9
3
Good Morning
3
12 reps
RPE 6
4
Clean and Press
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Lying Leg Raise
4
15 reps
RPE 10
7
Goblet Squat
4
12 reps
RPE 7
8
Side Crunch (Cable)
3
12 reps
RPE 8
9
World's Greatest Stretch
2
10 reps
-
10
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Hang Snatch
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
10 mins
-
2
Lunge (Bodyweight)
3
12 reps
RPE 9
3
Good Morning
3
12 reps
RPE 6
4
Clean and Press
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Lying Leg Raise
4
15 reps
RPE 10
7
Goblet Squat
4
12 reps
RPE 7
8
Side Crunch (Cable)
3
12 reps
RPE 8
9
World's Greatest Stretch
2
10 reps
-
10
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Hang Snatch
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
10 mins
-
2
Lunge (Bodyweight)
3
12 reps
RPE 9
3
Good Morning
3
12 reps
RPE 6
4
Clean and Press
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Lying Leg Raise
4
15 reps
RPE 10
7
Goblet Squat
4
12 reps
RPE 7
8
Side Crunch (Cable)
3
12 reps
RPE 8
9
World's Greatest Stretch
2
10 reps
-
10
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Hang Snatch
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
10 mins
-
2
Lunge (Bodyweight)
3
12 reps
RPE 9
3
Good Morning
3
12 reps
RPE 6
4
Clean and Press
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Lying Leg Raise
4
15 reps
RPE 10
7
Goblet Squat
4
12 reps
RPE 7
8
Side Crunch (Cable)
3
12 reps
RPE 8
9
World's Greatest Stretch
2
10 reps
-
10
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Hang Snatch
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
10 mins
-
2
Lunge (Bodyweight)
3
12 reps
RPE 9
3
Good Morning
3
12 reps
RPE 6
4
Clean and Press
3
12 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6
6
Lying Leg Raise
4
15 reps
RPE 10
7
Goblet Squat
4
12 reps
RPE 7
8
Side Crunch (Cable)
3
12 reps
RPE 8
9
World's Greatest Stretch
2
10 reps
-
10
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Hang Snatch
3
10 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Side Crunch (Cable)
3
15 reps
-
9
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairs
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 9
2
Glute Bridge (Bodyweight)
3
AMRAP
RPE 7
3
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4
Mountain Climber
3
30 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 6
6
Box Jump
1
-
7
Side Crunch (Cable)
3
15 reps
RPE 8
8
Hip Thrust (Barbell)
3
15 reps
RPE 9
9
Leg Press
1
-
10
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Wood Chop
3
12 reps
-
8
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 9
2
Glute Bridge (Bodyweight)
3
AMRAP
RPE 7
3
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4
Mountain Climber
3
30 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 6
6
Box Jump
1
-
7
Side Crunch (Cable)
3
15 reps
RPE 8
8
Hip Thrust (Barbell)
3
15 reps
RPE 9
9
Leg Press
1
-
10
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Wood Chop
3
12 reps
-
8
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 9
2
Glute Bridge (Bodyweight)
3
AMRAP
RPE 7
3
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4
Mountain Climber
3
30 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 6
6
Box Jump
1
-
7
Side Crunch (Cable)
3
15 reps
RPE 8
8
Hip Thrust (Barbell)
3
15 reps
RPE 9
9
Leg Press
1
-
10
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Wood Chop
3
12 reps
-
8
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 9
2
Glute Bridge (Bodyweight)
3
AMRAP
RPE 7
3
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4
Mountain Climber
3
30 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 6
6
Box Jump
1
-
7
Side Crunch (Cable)
3
15 reps
RPE 8
8
Hip Thrust (Barbell)
3
15 reps
RPE 9
9
Leg Press
1
-
10
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Wood Chop
3
12 reps
-
8
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 9
2
Glute Bridge (Bodyweight)
3
AMRAP
RPE 7
3
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4
Mountain Climber
3
30 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 6
6
Box Jump
1
-
7
Side Crunch (Cable)
3
15 reps
RPE 8
8
Hip Thrust (Barbell)
3
15 reps
RPE 9
9
Leg Press
1
-
10
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Wood Chop
3
12 reps
-
8
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 9
2
Glute Bridge (Bodyweight)
3
AMRAP
RPE 7
3
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4
Mountain Climber
3
30 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 6
6
Box Jump
1
-
7
Side Crunch (Cable)
3
15 reps
RPE 8
8
Hip Thrust (Barbell)
3
15 reps
RPE 9
9
Leg Press
1
-
10
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Bench Press (Wide Grip)
3
10 reps
-
3
Dumbbell Bench Pullover
3
8 reps
-
4
Abs Crunch (Bodyweight)
4
20 reps
-
5
Snatch (Kettlebell)
4
15 reps
-
6
Muscle Up
3
10 reps
-
7
Wood Chop
3
12 reps
-
8
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Stairs
1 Set
30 mins
-
Day 6
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 2
1
Jog
1 Set
30 mins
-
Day 5
1
Prowler Push
3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4
Mountain Climber
3 Sets
30 Reps
@9
5
Dumbbell Row
3 Sets
10 Reps
@6
6
Box Jump
1 Set
-
7
Side Crunch (Cable)
3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
9
Leg Press
1 Set
-
10
Sauna
1 Set
15 mins
-
Day 3
1
Stairs
1 Set
10 mins
-
2
Lunge (Bodyweight)
3 Sets
12 Reps
@9
3
Good Morning
3 Sets
12 Reps
@6
4
Clean and Press
3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6
6
Lying Leg Raise
4 Sets
15 Reps
@10
7
Goblet Squat
4 Sets
12 Reps
@7
8
Side Crunch (Cable)
3 Sets
12 Reps
@8
9
World's Greatest Stretch
2 Sets
10 Reps
-
10
Stretching
1 Set
10 mins
-
Day 1
1
Run
1 Set
1 Set
10 mins
-
-
2
Decline Crunch
3 Sets
15 Reps
@8
3A
Squat (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Hip Abductor (Machine)
3 Sets
1 Set
12 Reps
@8
-
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@9
7
Prowler Push
1 Set
-
8
Stretching
1 Set
10 mins
-