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Shred Summer

by Dimitri W.
1 athletes joined

Program Description

Solid body building mixed with a touch of cardio to get that perfect summer blend

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 05, 2025 01:06
  • Last Edited
    Jun 18, 2025 08:59

Summary

Get ready to transform your physique with the Shred Summer program! Over 12 weeks, this intense 7-day-a-week regimen focuses on heavy lifting and high-volume workouts designed to chisel your body and boost your strength. Each session targets major muscle groups, incorporating barbell and machine exercises, along with core conditioning to maximize your results. Perfect for those ready to push their limits, this program will help you achieve a lean, toned look just in time for summer!
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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
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 Extension
4 Sets
6-8 Reps
@8
2B
Leg Curl
4 Sets
6-8 Reps
@8
3A
Sit Up
2 Sets
-
-
3B
Russian Twist (Dumbbell)
2 Sets
-
-
3C
Lying Leg Raise
2 Sets
-
-
3D
Oblique Crunch
2 Sets
-
-
4
Run
1 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 Pulldown
4 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 Pulldown
4 Sets
6-8 Reps
@8
4B
Barbell Row
4 Sets
6-8 Reps
@8
5A
Push Up
2 Sets
AMRAP
-
5B
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
6A
Jump Rope
3 Sets
0.5 mins
-
6B
Mountain Climber
3 Sets
0.5 mins
-
6C
Burpee
3 Sets
0.5 mins
-
6D
Plank
3 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 Raise
3 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 Pulldown
4 Sets
6-8 Reps
@8
4
Row Machine
1 Set
20 mins
-
Day 4
1
Front Squat (Barbell)
3 Sets
10-12 Reps
@7
2A
Leg Extension
3 Sets
10-12 Reps
@6
2B
Leg Curl
3 Sets
10-12 Reps
@6
3A
100m Sprint
3 Sets
-
3B
200m Sprint
3 Sets
-
3C
400m Sprint
3 Sets
-
3D
200m Sprint
3 Sets
-
3E
100m Sprint
3 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 Pulldown
3 Sets
10-12 Reps
-
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4A
Dip (Bodyweight)
3 Sets
AMRAP
-
4B
Good Morning
3 Sets
1 mins
@7
5A
Jump Rope
3 Sets
1 mins
-
5B
Mountain Climber
3 Sets
1 mins
-
5C
Burpee
3 Sets
1 mins
-
5D
Plank
3 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 Raise
2 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 Bike
1 Set
-
-
Day 7
1
Swim
1 Set
-