5.0
(1 rating)
Program Description
Improve body comp and cardiovascular health.
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedMar 22, 2024 04:15
- Last EditedJun 18, 2025 08:08

Summary
Unleash your potential with the Hybrid Workout program, a comprehensive 10-week training plan designed for optimal strength and conditioning. Committing to 5 days a week, you'll tackle a variety of exercises targeting all major muscle groups, including intense leg and push days. Each session is carefully structured to maximize muscle engagement and recovery, featuring techniques like drop sets and supersets to enhance your performance. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
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
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 9
2
Hack Squat
2
1
9 reps
6 reps
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5
Seated Hamstring Curl
2
8-10 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 9
6B
Sissy Squat
3
12 reps
RPE 9
7A
Flutter Kick
1
50 reps
-
7B
Hanging Leg Raise
1
15 reps
-
7C
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-9 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Chest Fly (Cable)
2
12-15 reps
RPE 10
4B
Push Up
2
AMRAP
RPE 10
5
Seated Lateral Raise
2
1
12 reps
6 reps
RPE 9
RPE 9
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6B
Dip (Bodyweight)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
6-9 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
12-15 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-9 reps
RPE 10
4
Lateral Raise (Machine)
3
10 reps
RPE 10
5A
Hammer Curl
2
12-15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Katana Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
RPE 9
3
Yates Row
3
10-12 reps
RPE 10
4
Slight Incline Bench (Dumbbell)
3
6-9 reps
RPE 10
5
Chest Fly (Machine)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7A
Flutter Kick
1
50 reps
RPE 9
7B
Hanging Leg Raise
1
15 reps
RPE 9
7C
Plank
1
2 mins
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Hip Adductor (Machine)2 Sets
12-15 Reps
@9
2
Hack Squat2 Sets
1 Set
9 Reps
6 Reps
@9
@9
3
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)2 Sets
8-10 Reps
@9
5
Seated Hamstring Curl2 Sets
8-10 Reps
@9
6A
Leg Extension3 Sets
12 Reps
@9
6B
Sissy Squat3 Sets
12 Reps
@9
7A
Flutter Kick1 Set
50 Reps
-
7B
Hanging Leg Raise1 Set
15 Reps
-
7C
Plank1 Set
2 mins
-
Day 2
1
Chest Fly (Machine)3 Sets
12-15 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-9 Reps
@9
3
Chest Press (Machine)3 Sets
10-12 Reps
@10
4A
Chest Fly (Cable)2 Sets
12-15 Reps
@10
4B
Push Up2 Sets
AMRAP
@10
5
Seated Lateral Raise2 Sets
1 Set
12 Reps
6 Reps
@9
@9
6A
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@9
6B
Dip (Bodyweight)3 Sets
12-15 Reps
@9
Day 3
1
Pull-Up (Weighted)3 Sets
AMRAP
@10
2
Seated Row (Cable)2 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)3 Sets
6-9 Reps
@10
4
Lat Pulldown2 Sets
8-10 Reps
@10
5
Preacher Curl (Machine)3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)3 Sets
12-15 Reps
@9
7A
Flutter Kick1 Set
50 Reps
@9
7B
Hanging Leg Raise1 Set
15 Reps
@9
7C
Plank1 Set
2 mins
@9
Day 4
1
Dip (Weighted)3 Sets
AMRAP
@10
2
Shoulder Press (Machine)2 Sets
12-15 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
6-9 Reps
@10
4
Lateral Raise (Machine)3 Sets
10 Reps
@10
5A
Hammer Curl2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)2 Sets
12-15 Reps
@9
6
Katana Extension3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)2 Sets
AMRAP
@10
1B
Push Up2 Sets
AMRAP
@10
2
Seated Row (Machine)2 Sets
12-15 Reps
@9
3
Yates Row3 Sets
10-12 Reps
@10
4
Slight Incline Bench (Dumbbell)3 Sets
6-9 Reps
@10
5
Chest Fly (Machine)3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@9
7A
Flutter Kick1 Set
50 Reps
@9
7B
Hanging Leg Raise1 Set
15 Reps
@9
7C
Plank1 Set
2 mins
@9