logo
BoostcampPNG

Hybrid Workout

by Barry R.
13 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
    Jun 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!
BlogBannerPC
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
BlogBannerPC
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