Program Description
Like most programs I use or create, this program is a little bit of everything. I want you to get lean, jacked, and athletic. In the spirit of Baki, we’ll have some athletic movements with heavy bag/shadow boxing, calisthenics, and barbell movements to round out your physique. This program will take virtually everything to failure, barring a few exercises. You will get stronger during this program, but it’s taking a back burner to building your physique, improving calisthenics, your work capacity, and your athleticism.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2024 12:00
- Last EditedJun 18, 2025 09:20
Summary
Unleash your inner fighter with the Grappler Baki program, a dynamic 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in high-intensity supersets that blend strength and conditioning, targeting all major muscle groups. Each session incorporates foundational lifts like squats and deadlifts, alongside bodyweight movements to enhance functional strength and endurance. Elevate your performance and sculpt your physique with this comprehensive workout that promises to challenge and transform you.
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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
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 10
1B
Shrug (Dumbbell)
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Russian Twist
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Kettlebell Swing
4
15-30 reps
RPE 9
2B
Kettlebell Clean & Press
4
15-25 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 10
4A
Burpee
3
10-25 reps
RPE 10
4B
Kettlebell Halo
3
10-15 reps
RPE 9
5A
Farmer's Walk (Weighted)
3
0.5-0.7 mins
RPE 10
5B
Snatch (Kettlebell)
3
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
RPE 10
1B
Dip (Bodyweight)
3
AMRAP
RPE 10
2A
Overhead Press (Barbell)
4
6-10 reps
RPE 10
2B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Good Morning
4
8-12 reps
RPE 10
3B
Inverted Row
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Curl
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heavy Bag
3
1 mins
RPE 6
2A
Turkish Get Up
4
10-20 reps
RPE 9
2B
Walking Lunge
4
12-20 reps
RPE 6
3
Heavy Bag
3
3 mins
RPE 9
4
Burpee
3
10-25 reps
RPE 10
5A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
5B
Hammer Curl
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 10
2A
Front Squat (Barbell)
4
6-10 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Shrug (Barbell)
4
10-15 reps
RPE 10
3B
Face Pull
4
AMRAP
RPE 10
4A
Push Up
4
AMRAP
RPE 10
4B
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
4C
Neck Extension
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
3A
Skull Crusher4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@10
4A
Push Up4 Sets
AMRAP
@10
4B
Russian Twist4 Sets
AMRAP
@10
4C
Neck Extension4 Sets
AMRAP
@10
Day 2
1
Heavy Bag3 Sets
1 mins
@6
2A
Kettlebell Swing4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press4 Sets
15-25 Reps
@9
3
Heavy Bag3 Sets
3 mins
@10
4A
Burpee3 Sets
10-25 Reps
@10
4B
Kettlebell Halo3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)4 Sets
AMRAP
@10
3A
Good Morning4 Sets
8-12 Reps
@10
3B
Inverted Row4 Sets
AMRAP
@10
4A
Push Up4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
4C
Neck Curl4 Sets
AMRAP
@10
Day 4
1
Heavy Bag3 Sets
1 mins
@6
2A
Turkish Get Up4 Sets
10-20 Reps
@9
2B
Walking Lunge4 Sets
12-20 Reps
@6
3
Heavy Bag3 Sets
3 mins
@9
4
Burpee3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@10
5B
Hammer Curl3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
3A
Shrug (Barbell)4 Sets
10-15 Reps
@10
3B
Face Pull4 Sets
AMRAP
@10
4A
Push Up4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
4C
Neck Extension4 Sets
AMRAP
@10