Program Description
Burn Fat, Build Muscle, Improve Stamina, Heavy Core /Abs Focus.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodyweight Fitness, Athletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 30, 2024 04:34
- Last EditedMay 09, 2024 03:04
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Stairs1 Set
30 mins
-
Day 6
1
Rest1 Set
1440 mins
@10
Day 7
1
Rest1 Set
1440 mins
@10
Day 2
1
Jog1 Set
30 mins
-
Day 5
1
Prowler Push3 Sets
1 mins
@9
2
Glute Bridge (Bodyweight)3 Sets
AMRAP
@7
3
Abs Crunch (Bodyweight)3 Sets
20 Reps
@10
4
Mountain Climber3 Sets
30 Reps
@9
5
Dumbbell Row3 Sets
10 Reps
@6
6
Box Jump1 Set
-
7
Side Crunch (Cable)3 Sets
15 Reps
@8
8
Hip Thrust (Barbell)3 Sets
15 Reps
@9
9
Leg Press1 Set
-
10
Sauna1 Set
15 mins
-
Day 3
1
Stairs1 Set
10 mins
-
2
Lunge (Bodyweight)3 Sets
12 Reps
@9
3
Good Morning3 Sets
12 Reps
@6
4
Clean and Press3 Sets
12 Reps
@6
5
Bulgarian Split Squat (Dumbbell)4 Sets
12 Reps
@6
6
Lying Leg Raise4 Sets
15 Reps
@10
7
Goblet Squat4 Sets
12 Reps
@7
8
Side Crunch (Cable)3 Sets
12 Reps
@8
9
World's Greatest Stretch2 Sets
10 Reps
-
10
Stretching1 Set
10 mins
-
Day 1
1
Run1 Set
1 Set
10 mins
-
-
2
Decline Crunch3 Sets
15 Reps
@8
3A
Squat (Barbell)2 Sets
2 Sets
12 Reps
12 Reps
@6
@8
4
Standing Calf Raise2 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 Push1 Set
-
8
Stretching1 Set
10 mins
-