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OPM Gauro-Style Training

by Lex Boyd

Program Description

I designed this routine with Gauro in mind since his physique and manner of movement is perfect for how I envision a peak martial artist would like look. Completing this workout will absolutely test your mental as well as your discipline. If you manage to get to the end I’m 100% positive you’ll like the results. Just don’t forgot to have fun!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 02:23
  • Last Edited
    Dec 17, 2025 05:42
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.8%
Middle Delts
11.3%
Quadriceps
9.6%
Triceps
9.4%
Upper Back
7.4%
Abs
6.9%
Glutes
6.5%
Hamstrings
6.3%
Rear Delts
4.3%
Lats
4.1%
Other
4.1%
Biceps
4%
Cardio
3.1%
Chest
2.8%
Forearms
2.2%
Lower Back
1.8%
Calves
1.5%
Adductors
1.2%
Olympic
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 7
4
Dip (Bodyweight)
4
AMRAP
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Lateral Raise (Machine)
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Lateral Raise (Machine)
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Lateral Raise (Machine)
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Lateral Raise (Machine)
4
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
5
8 reps
RPE 8
4
Ring Dip
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
5
8 reps
RPE 8
4
Ring Dip
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
5
8 reps
RPE 8
4
Ring Dip
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
5
8 reps
RPE 8
4
Ring Dip
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 7
6
Hanging Leg Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 7
6
Hanging Leg Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 7
6
Hanging Leg Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 7
6
Hanging Leg Raise
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Nordic Curl
3
6 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Nordic Curl
3
6 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Nordic Curl
3
6 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
4
Nordic Curl
3
6 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Box Jump
5
3 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
6
Hanging Leg Raise
4
30 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Box Jump
5
3 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
6
Hanging Leg Raise
4
30 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Box Jump
5
3 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
6
Hanging Leg Raise
4
30 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Box Jump
5
3 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 8
6
Hanging Leg Raise
4
30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7
2
Barbell Row
4
6-8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7
2
Barbell Row
4
6-8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7
2
Barbell Row
4
6-8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7
2
Barbell Row
4
6-8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7
4
Face Pull
4
15 reps
RPE 7
5
21s (EZ Bar)
2
21 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
T-Bar Row
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
4
8 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
T-Bar Row
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
4
8 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
T-Bar Row
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
4
8 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
T-Bar Row
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
4
8 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 8
2
Meadow Row
4
8 reps
RPE 8
3
Straight Arm Pulldown
3
15 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 8
2
Meadow Row
4
8 reps
RPE 8
3
Straight Arm Pulldown
3
15 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 8
2
Meadow Row
4
8 reps
RPE 8
3
Straight Arm Pulldown
3
15 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
RPE 8
2
Meadow Row
4
8 reps
RPE 8
3
Straight Arm Pulldown
3
15 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
10 reps
RPE 7
3
Rear Delt Fly (Machine)
4
15 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
5B
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
10 reps
RPE 7
3
Rear Delt Fly (Machine)
4
15 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
5B
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
10 reps
RPE 7
3
Rear Delt Fly (Machine)
4
15 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
5B
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
2
Lateral Raise (Cable)
4
10 reps
RPE 7
3
Rear Delt Fly (Machine)
4
15 reps
RPE 7
4
Upright Row (Cable)
3
12 reps
RPE 7
5A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
5B
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Front Raise
4
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
4
40 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Front Raise
4
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
4
40 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Front Raise
4
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
4
40 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Front Raise
4
10 reps
RPE 8
2C
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
4
40 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
5
15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
AMRAP
RPE 8
5
Single Arm Farmer Carry
4
20 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
5
15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
AMRAP
RPE 8
5
Single Arm Farmer Carry
4
20 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
5
15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
AMRAP
RPE 8
5
Single Arm Farmer Carry
4
20 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Cable)
5
15 reps
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
AMRAP
RPE 8
5
Single Arm Farmer Carry
4
20 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 7
2
Push Press (Barbell)
4
5 reps
RPE 7
3
Kettlebell Swing
4
15 reps
RPE 7
4
100m Sprint
3
10 secs
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 7
2
Push Press (Barbell)
4
5 reps
RPE 7
3
Kettlebell Swing
4
15 reps
RPE 7
4
100m Sprint
3
10 secs
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 7
2
Push Press (Barbell)
4
5 reps
RPE 7
3
Kettlebell Swing
4
15 reps
RPE 7
4
100m Sprint
3
10 secs
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
RPE 7
2
Push Press (Barbell)
4
5 reps
RPE 7
3
Kettlebell Swing
4
15 reps
RPE 7
4
100m Sprint
3
10 secs
RPE 7
5
Ab Wheel
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
5
3 reps
RPE 8
2
Push Press (Barbell)
5
3 reps
RPE 8
3
Battle Ropes
8
20 secs
RPE 8
4
Sprint
5
15 secs
RPE 8
5
Windshield Wipers
4
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
RPE 7
2
Shadow Kick Boxing
5
3 mins
RPE 7
3
Bear Crawl
4
30 secs
RPE 7
4
Cardio
1
10-15 mins
RPE 7
5
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
RPE 7
2
Shadow Kick Boxing
5
3 mins
RPE 7
3
Bear Crawl
4
30 secs
RPE 7
4
Cardio
1
10-15 mins
RPE 7
5
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
RPE 7
2
Shadow Kick Boxing
5
3 mins
RPE 7
3
Bear Crawl
4
30 secs
RPE 7
4
Cardio
1
10-15 mins
RPE 7
5
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
RPE 7
2
Shadow Kick Boxing
5
3 mins
RPE 7
3
Bear Crawl
4
30 secs
RPE 7
4
Cardio
1
10-15 mins
RPE 7
5
Stretching
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
6
3 mins
RPE 8
2
Cardio
5
1 mins
RPE 8
3
Sprint
8
15-25 secs
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
6
3 mins
RPE 8
2
Cardio
5
1 mins
RPE 8
3
Sprint
8
15-25 secs
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
6
3 mins
RPE 8
2
Cardio
5
1 mins
RPE 8
3
Sprint
8
15-25 secs
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
6
3 mins
RPE 8
2
Cardio
5
1 mins
RPE 8
3
Sprint
8
15-25 secs
RPE 8
4
Stretching
1
15 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
8
2 mins
RPE 8
2
Box Jump
1
15 mins
RPE 8
3
Sprint
1
5 mins
RPE 8
4
Cardio
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
8
2 mins
RPE 8
2
Box Jump
1
15 mins
RPE 8
3
Sprint
1
5 mins
RPE 8
4
Cardio
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
8
2 mins
RPE 8
2
Box Jump
1
15 mins
RPE 8
3
Sprint
1
5 mins
RPE 8
4
Cardio
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
8
2 mins
RPE 8
2
Box Jump
1
15 mins
RPE 8
3
Sprint
1
5 mins
RPE 8
4
Cardio
1
20 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@7
4
Dip (Bodyweight)
4 Sets
AMRAP
@7
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Standing Calf Raise
4 Sets
15-20 Reps
@7
6
Hanging Leg Raise
4 Sets
10-15 Reps
@7
Day 3
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@7
2
Barbell Row
4 Sets
6-8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
4
Face Pull
4 Sets
15 Reps
@7
5
21s (EZ Bar)
2 Sets
21 Reps
@7
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 6
1
Jump Rope
1 Set
10 mins
@7
2
Shadow Kick Boxing
5 Sets
3 mins
@7
3
Bear Crawl
4 Sets
30 secs
@7
4
Cardio
1 Set
10-15 mins
@7
5
Stretching
1 Set
15 mins
@7
Day 5
1
Power Clean
5 Sets
3 Reps
@7
2
Push Press (Barbell)
4 Sets
5 Reps
@7
3
Kettlebell Swing
4 Sets
15 Reps
@7
4
100m Sprint
3 Sets
10 secs
@7
5
Ab Wheel
4 Sets
10 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
10 Reps
@7
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@7
4
Upright Row (Cable)
3 Sets
12 Reps
@7
5A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7