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BoostcampPNG

Hybrid Workout

by Barry R.
11 athletes joined
5.0
(1 rating)

Program Description

Improve body comp and cardiovascular health.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 22, 2024 04:15
  • Last Edited
    Jul 08, 2024 11:24
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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
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 Squat
2 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 Curl
2 Sets
8-10 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@9
6B
Sissy Squat
3 Sets
12 Reps
@9
7A
Flutter Kick
1 Set
50 Reps
7B
Hanging Leg Raise
1 Set
15 Reps
7C
Plank
1 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 Up
2 Sets
AMRAP
@10
5
Seated Lateral Raise
2 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 Pulldown
2 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 Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 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 Curl
2 Sets
12-15 Reps
@9
5B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6
Katana Extension
3 Sets
12-15 Reps
@9
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
@9
3
Yates Row
3 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 Kick
1 Set
50 Reps
@9
7B
Hanging Leg Raise
1 Set
15 Reps
@9
7C
Plank
1 Set
2 mins
@9