Program Description
This is Dan John's armor building complex with a few tweaks like the high pull, feel free to ignore that. I have added in some core isolation at the end but it isn't really needed. The first two exercises are more of warmup/ injury prevention so no need to try to max out or anything, you should not be tired after those
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedSep 21, 2025 03:59
- Last EditedSep 21, 2025 04:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Middle Delts
15.4%
Upper Back
13.5%
Lower Back
11.6%
Front Delts
11.6%
Glutes
8.2%
Lats
7.7%
Triceps
5.8%
Hamstrings
5.8%
Abs
1.9%
Abductors
0.6%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3A
Kettlebell Clean
30
2 reps
-
3B
Kettlebell Press
30
1 reps
-
3C
High Pull
30
1 reps
-
3D
Front Squat (Dumbbell)
30
4 reps
-
4
Hanging Knee Raise
3
15 reps
-
5
Cable Crunch
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Abductor (Machine)1 Set
1 Set
10 Reps
10 Reps
-
-
2
Hip Adductor (Machine)1 Set
1 Set
10 Reps
10 Reps
-
-
3A
Kettlebell Clean1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3B
Kettlebell Press1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3C
High Pull1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3D
Front Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
4
Hanging Knee Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Hip Abductor (Machine)1 Set
1 Set
10 Reps
10 Reps
-
-
2
Hip Adductor (Machine)1 Set
1 Set
10 Reps
10 Reps
-
-
3A
Kettlebell Clean1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3B
Kettlebell Press1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3C
High Pull1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3D
Front Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
4
Hanging Knee Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Hip Abductor (Machine)1 Set
1 Set
10 Reps
10 Reps
-
-
2
Hip Adductor (Machine)1 Set
1 Set
10 Reps
10 Reps
-
-
3A
Kettlebell Clean1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3B
Kettlebell Press1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3C
High Pull1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
3D
Front Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
4
Hanging Knee Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-