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PROJECT 6PKA36 FINALE

by Ken Limz

Program Description

Hybrid Program

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2026 01:12
  • Last Edited
    Mar 09, 2026 03:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Front Delts
10.9%
Abs
10.9%
Hamstrings
8.7%
Chest
8.7%
Triceps
8.7%
Upper Back
7.1%
Glutes
7%
Calves
6.4%
Middle Delts
4.5%
Rear Delts
4.5%
Lats
3.7%
Other
3.3%
Biceps
1.9%
Lower Back
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Dip (Bodyweight)
4
6 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Dip (Bodyweight)
4
6 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Dip (Bodyweight)
4
6 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
4
5 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
5
Leg Extension
3
15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
7
Pogo Hop
2
15 reps
RPE 6
8
Run
1
35-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Chin-Up (Assisted)
4
8 reps
RPE 8
3
Pogo Hop
3
20 reps
RPE 6
4
Pogo Hop
3
10 reps
RPE 6
5
Line Hop
3
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Chin-Up (Assisted)
4
8 reps
RPE 8
3
Pogo Hop
3
20 reps
RPE 6
4
Pogo Hop
3
10 reps
RPE 6
5
Line Hop
3
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Chin-Up (Assisted)
4
8 reps
RPE 8
3
Pogo Hop
3
20 reps
RPE 6
4
Pogo Hop
3
10 reps
RPE 6
5
Line Hop
3
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
30-40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
50-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
50-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
50-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
8 reps
RPE 8
3
Pogo Hop
2
20 reps
RPE 6
4
Pogo Hop
2
10 reps
RPE 6
5
Line Hop
2
20 reps
RPE 6
6
Marching A Skips
2
20 reps
RPE 6
7
Run
1
50-60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
Reverse Pec Deck
4
15 reps
RPE 7
3
Face Pull
4
15 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
5
Pogo Hop
2
15 reps
RPE 6
6
Pogo Hop
2
10 reps
RPE 6
7
Line Hop
2
20 reps
RPE 6
8
Marching A Skips
2
20 reps
RPE 6
9
Run
1
40-50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
7 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
Reverse Pec Deck
4
15 reps
RPE 7
3
Face Pull
4
15 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
5
Pogo Hop
2
15 reps
RPE 6
6
Pogo Hop
2
10 reps
RPE 6
7
Line Hop
2
20 reps
RPE 6
8
Marching A Skips
2
20 reps
RPE 6
9
Run
1
40-50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
Reverse Pec Deck
4
15 reps
RPE 7
3
Face Pull
4
15 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
5
Pogo Hop
2
15 reps
RPE 6
6
Pogo Hop
2
10 reps
RPE 6
7
Line Hop
2
20 reps
RPE 6
8
Marching A Skips
2
20 reps
RPE 6
9
Run
1
40-50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
6-8 reps
RPE 7
1B
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 7
2
Reverse Pec Deck
4
15-20 reps
RPE 7
3
Face Pull
4
12-16 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
5
Pogo Hop
2
15 reps
RPE 6
6
Line Hop
2
20 reps
RPE 6
7
Pogo Hop
2
10 reps
RPE 6
8
Marching A Skips
2
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Pogo Hop
2
15 reps
RPE 6
3
Pogo Hop
2
10 reps
RPE 6
4
Line Hop
2
20 reps
RPE 6
5
Marching A Skips
2
20 reps
RPE 6
6
Run
1
40-50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Pogo Hop
2
15 reps
RPE 6
3
Pogo Hop
2
10 reps
RPE 6
4
Line Hop
2
20 reps
RPE 6
5
Marching A Skips
2
20 reps
RPE 6
6
Run
1
40-50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Pogo Hop
2
15 reps
RPE 6
3
Pogo Hop
2
10 reps
RPE 6
4
Line Hop
2
20 reps
RPE 6
5
Marching A Skips
2
20 reps
RPE 6
6
Run
1
40-50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Pogo Hop
2
15 reps
RPE 6
3
Pogo Hop
2
10 reps
RPE 6
4
Line Hop
2
20 reps
RPE 6
5
Marching A Skips
2
20 reps
RPE 6
6
Run
1
40-50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Pogo Hop
2
15 reps
RPE 6
3
Pogo Hop
2
10 reps
RPE 6
4
Line Hop
2
20 reps
RPE 6
5
Marching A Skips
2
20 reps
RPE 6
6
Run
1
40-50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
2
Pogo Hop
2
15 reps
RPE 6
3
Pogo Hop
2
10 reps
RPE 6
4
Line Hop
2
20 reps
RPE 6
5
Marching A Skips
2
20 reps
RPE 6
6
Run
1
40-50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Pec Deck (Machine)
4
15 reps
RPE 7
4
Single-Leg Leg Curl
3
15 reps
RPE 7
5
Partial Calf Raise
3
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Russian Twist
3
12 reps
RPE 7
8
Stretching
1
5-10 mins
RPE 6
9
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
47-49 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
49-52 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
54-56 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
7
Pogo Hop
1 Set
1 Set
15 Reps
15 Reps
@6
@6
8
Run
1 Set
35-40 mins
@6
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Pogo Hop
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6
@6
4
Pogo Hop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
5
Line Hop
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6
@6
6
Marching A Skips
1 Set
1 Set
20 Reps
20 Reps
@6
@6
7
Run
1 Set
30-40 mins
@6
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
1B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
2
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
3
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
4
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
5
Pogo Hop
1 Set
1 Set
15 Reps
15 Reps
@6
@6
6
Pogo Hop
1 Set
1 Set
10 Reps
10 Reps
@6
@6
7
Line Hop
1 Set
1 Set
20 Reps
20 Reps
@6
@6
8
Marching A Skips
1 Set
1 Set
20 Reps
20 Reps
@6
@6
9
Run
1 Set
40-50 Reps
@8
Day 4
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
4
Single-Leg Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Partial Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Russian Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
8
Stretching
1 Set
5-10 mins
@6
Day 5
1
Run
1 Set
20-30 mins
@6
Day 6
1
Run
1 Set
49-52 mins
@10