Program Description
Solid body building mixed with a touch of cardio to get that perfect summer blend
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 05, 2025 01:06
- Last EditedMar 05, 2025 01:50
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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
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Leg Extension
4
6-8 reps
RPE 8
2B
Leg Curl
4
6-8 reps
RPE 8
3A
Sit Up
2
-
-
3B
Russian Twist (Dumbbell)
2
-
-
3C
Lying Leg Raise
2
-
-
3D
Oblique Crunch
2
-
-
4
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2A
Chest Fly (Cable)
4
6-8 reps
-
2B
Straight Arm Pulldown
4
6-8 reps
-
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
4
6-8 reps
RPE 8
4B
Barbell Row
4
6-8 reps
RPE 8
5A
Push Up
2
AMRAP
-
5B
Pull-Up (Bodyweight)
2
AMRAP
-
6A
Jump Rope
3
0.5 mins
-
6B
Mountain Climber
3
0.5 mins
-
6C
Burpee
3
0.5 mins
-
6D
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
1B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-8 reps
RPE 8
2B
Front Raise
3
6-8 reps
RPE 8
2C
Lateral Raise (Cable)
3
6-8 reps
RPE 8
3A
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
3B
Straight Arm Pulldown
4
6-8 reps
RPE 8
4
Row Machine
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
RPE 7
2A
Leg Extension
3
10-12 reps
RPE 6
2B
Leg Curl
3
10-12 reps
RPE 6
3A
100m Sprint
3
-
3B
200m Sprint
3
-
3C
400m Sprint
3
-
3D
200m Sprint
3
-
3E
100m Sprint
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3A
Lat Pulldown
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Dip (Bodyweight)
3
AMRAP
-
4B
Good Morning
3
1 mins
RPE 7
5A
Jump Rope
3
1 mins
-
5B
Mountain Climber
3
1 mins
-
5C
Burpee
3
1 mins
-
5D
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
10-12 reps
-
1B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
2A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
2B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7
2C
Lateral Raise (Cable)
2
10-12 reps
-
2D
Front Raise
2
10-12 reps
RPE 7
3A
Bicep Curl (Cable)
3
10-12 reps
RPE 7
3B
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 7
4
Mountain Bike
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
6-8 Reps
@8
2A
Leg Extension4 Sets
6-8 Reps
@8
2B
Leg Curl4 Sets
6-8 Reps
@8
3A
Sit Up2 Sets
-
-
3B
Russian Twist (Dumbbell)2 Sets
-
-
3C
Lying Leg Raise2 Sets
-
-
3D
Oblique Crunch2 Sets
-
-
4
Run1 Set
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2A
Chest Fly (Cable)4 Sets
6-8 Reps
-
2B
Straight Arm Pulldown4 Sets
6-8 Reps
-
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4A
Lat Pulldown4 Sets
6-8 Reps
@8
4B
Barbell Row4 Sets
6-8 Reps
@8
5A
Push Up2 Sets
AMRAP
-
5B
Pull-Up (Bodyweight)2 Sets
AMRAP
-
6A
Jump Rope3 Sets
0.5 mins
-
6B
Mountain Climber3 Sets
0.5 mins
-
6C
Burpee3 Sets
0.5 mins
-
6D
Plank3 Sets
0.5 mins
-
Day 3
1A
Preacher Curl (Barbell)4 Sets
6-8 Reps
@8
1B
Skull Crusher (Barbell)4 Sets
6-8 Reps
@8
2A
Overhead Press (Barbell)3 Sets
6-8 Reps
@8
2B
Front Raise3 Sets
6-8 Reps
@8
2C
Lateral Raise (Cable)3 Sets
6-8 Reps
@8
3A
Incline Curl (Dumbbell)4 Sets
6-8 Reps
@8
3B
Straight Arm Pulldown4 Sets
6-8 Reps
@8
4
Row Machine1 Set
20 mins
-
Day 4
1
Front Squat (Barbell)3 Sets
10-12 Reps
@7
2A
Leg Extension3 Sets
10-12 Reps
@6
2B
Leg Curl3 Sets
10-12 Reps
@6
3A
100m Sprint3 Sets
-
3B
200m Sprint3 Sets
-
3C
400m Sprint3 Sets
-
3D
200m Sprint3 Sets
-
3E
100m Sprint3 Sets
-
Day 5
1
Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
3A
Lat Pulldown3 Sets
10-12 Reps
-
3B
Seated Row (Cable)3 Sets
10-12 Reps
@7
4A
Dip (Bodyweight)3 Sets
AMRAP
-
4B
Good Morning3 Sets
1 mins
@7
5A
Jump Rope3 Sets
1 mins
-
5B
Mountain Climber3 Sets
1 mins
-
5C
Burpee3 Sets
1 mins
-
5D
Plank3 Sets
1 mins
-
Day 6
1A
Preacher Curl (EZ Bar)3 Sets
10-12 Reps
-
1B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
@7
2A
Seated Shoulder Press (Dumbbell)2 Sets
10-12 Reps
-
2B
Rear Delt Fly (Machine)2 Sets
10-12 Reps
@7
2C
Lateral Raise (Cable)2 Sets
10-12 Reps
-
2D
Front Raise2 Sets
10-12 Reps
@7
3A
Bicep Curl (Cable)3 Sets
10-12 Reps
@7
3B
Single Arm Tricep Extension (Cable)3 Sets
10-12 Reps
@7
4
Mountain Bike1 Set
-
-
Day 7
1
Swim1 Set
-