Program Description
This intermediate to advanced hybrid strength and endurance program will help build strength, agility, and endurance.
Program Overview
- LevelIntermediate, Advanced
- GoalStrength, Athletics, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedFeb 10, 2026 01:30
- Last EditedMar 18, 2026 08:25
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Quadriceps
12%
Hamstrings
9.2%
Front Delts
8.8%
Triceps
8.5%
Upper Back
7.5%
Other
6.7%
Abs
5.5%
Middle Delts
5.3%
Chest
4.9%
Lower Back
3.9%
Biceps
3.8%
Lats
3.4%
Olympic
2.9%
Adductors
1.4%
Rear Delts
1.2%
Cardio
1.1%
Forearms
1.1%
Stretching
0.5%
Calves
0.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
3
45 secs
RPE 6
1B
Arm Circle
3
45 secs
RPE 6
1C
Band Face Pull
3
45 secs
RPE 6
1D
Push Up
3
45 secs
RPE 6
1E
Kettlebell Swing
3
45 secs
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
7 reps
7 reps
7 reps
7 reps
7 reps
69%
72%
74%
76%
78%
3
Pull-Up (Weighted)
5
7 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5A
Lateral Raise (Cable)
3
12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5C
Bicep Curl (Cable)
3
12 reps
RPE 8
6A
Run
3
3 mins
-
6B
Power Snatch
3
6 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
3
45 secs
RPE 6
1B
Arm Circle
3
45 secs
RPE 6
1C
Band Face Pull
3
45 secs
RPE 6
1D
Push Up
3
45 secs
RPE 6
1E
Kettlebell Swing
3
45 secs
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
7 reps
7 reps
7 reps
7 reps
7 reps
71%
74%
76%
78%
82%
3
Pull-Up (Weighted)
5
7 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5A
Lateral Raise (Cable)
3
12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5C
Bicep Curl (Cable)
3
12 reps
RPE 9
6A
Push Press (Barbell)
5
10 reps
RPE 8
6B
Hanging Toes To Bar
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
7 reps
7 reps
7 reps
7 reps
7 reps
75%
79%
83%
85%
88%
2
Pull-Up (Weighted)
5
7 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4A
Lateral Raise (Cable)
3
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
4C
Bicep Curl (Cable)
3
12 reps
RPE 8
5A
Power Clean
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5B
Run
4
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
7 reps
7 reps
5 reps
4 reps
3 reps
77%
80%
84%
87%
90%
2
Pull-Up (Weighted)
5
1
7 reps
7 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4A
Lateral Raise (Cable)
4
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
4C
Bicep Curl (Cable)
4
12 reps
RPE 9
5A
Power Snatch
2
2
2
12 reps
9 reps
6 reps
RPE 8
RPE 8
RPE 8
5B
Hanging Toes To Bar
2
2
2
12 reps
9 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
80%
84%
87%
90%
92%
94%
2
Pull-Up (Weighted)
5
1
5 reps
5 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4A
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
4C
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5A
Power Snatch
10
4 reps
RPE 8
5B
Hanging Toes To Bar
10
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
81%
85%
88%
91%
93%
95%
2
Pull-Up (Weighted)
6
1
5 reps
5 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4A
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
14 reps
RPE 9
4C
Bicep Curl (Dumbbell)
4
14 reps
RPE 9
5A
Run
1
5 mins
RPE 7
5B
Deadlift (Barbell)
1
10 reps
RPE 8
5C
Run
1
2.5 mins
RPE 7
5D
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
82%
87%
89%
92%
95%
97%
2
Pull-Up (Weighted)
7
4 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
4C
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
5
Clean and Jerk
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
83%
88%
90%
93%
96%
100%
2
Pull-Up (Weighted)
8
4 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
RPE 10
4A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
4C
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
5A
Hang Snatch
8
4 reps
RPE 8
5B
Box Jump
8
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
3
45 secs
RPE 6
1B
Couch Stretch with Reachovers
3
45 secs
RPE 6
1C
Seated Butterfly Stretch
3
45 secs
RPE 6
1D
Hamstring Stretch with Rotation
3
45 secs
RPE 6
1E
Jump Rope
3
45 secs
RPE 6
2
Front Squat (Barbell)
1
1
1
1
1
7 reps
7 reps
7 reps
7 reps
7 reps
65%
68%
70%
72%
75%
3
Romanian Deadlift (Barbell)
5
7 reps
RPE 8
4
Jump Squat
5
10 reps
RPE 8
5
Nordic Curl
5
7 reps
-
6
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
7 reps
7 reps
7 reps
7 reps
7 reps
68%
70%
73%
76%
79%
2
Romanian Deadlift (Barbell)
5
7 reps
RPE 9
3
Jump Squat
6
10 reps
RPE 8
4
Nordic Curl
5
8 reps
-
5
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
7 reps
7 reps
7 reps
7 reps
7 reps
75%
79%
83%
85%
88%
2
Romanian Deadlift (Barbell)
6
7 reps
RPE 8
3
Jump Squat
6
10 reps
RPE 8
4
Nordic Curl
5
8 reps
-
5
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
7 reps
7 reps
5 reps
4 reps
3 reps
77%
80%
84%
87%
90%
2
Romanian Deadlift (Barbell)
6
7 reps
RPE 9
3
Jump Squat
6
10 reps
RPE 8
4
Nordic Curl
5
9 reps
-
5
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
80%
84%
87%
90%
92%
94%
2
Romanian Deadlift (Barbell)
5
1
5 reps
5 reps
RPE 9
RPE 10
3
Jump Squat
7
6 reps
RPE 8
4
Seated Hamstring Curl
4
15 reps
RPE 8
5
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
81%
85%
88%
91%
93%
95%
2
Romanian Deadlift (Barbell)
6
1
5 reps
5 reps
RPE 9
RPE 10
3
Jump Squat
8
6 reps
RPE 8
4
Seated Hamstring Curl
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
82%
87%
89%
92%
95%
97%
2
Romanian Deadlift (Barbell)
8
4 reps
RPE 9
3
Jump Squat
9
5 reps
RPE 8
4
Seated Hamstring Curl
2
2
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
7 reps
5 reps
4 reps
3 reps
2 reps
1 reps
83%
88%
90%
93%
96%
100%
2
Romanian Deadlift (Barbell)
8
5 reps
RPE 9
3
Jump Squat
9
5 reps
RPE 8
4
Seated Hamstring Curl
2
2
2
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Light Jog
1
5 mins
RPE 6
1B
Jumping Jack
2
45 secs
RPE 6
1C
A Skip
2
45 secs
RPE 6
1D
Broad Jump
2
45 secs
RPE 6
1E
100m Sprint
2
45-60 secs
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
74%
76%
78%
80%
83%
3
Single Arm Row (Dumbbell)
5
7 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
5
7 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
7A
Sprint
4
1 mins
RPE 8
7B
Walk
3
4 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
76%
79%
82%
84%
86%
2
Single Arm Row (Dumbbell)
5
7 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
5
7 reps
RPE 9
4
Upright Row (Barbell)
3
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
6A
Sprint
5
1 mins
RPE 8
6B
Walk
4
4 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
79%
81%
85%
88%
91%
2
Single Arm Row (Dumbbell)
5
7 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
4
1
7 reps
7 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
4
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
6A
Sprint
6
1 mins
RPE 8
6B
Walk
5
4 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
81%
83%
86%
89%
93%
2
Single Arm Row (Dumbbell)
6
7 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
5
1
7 reps
7 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
5
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
1
10 reps
10 reps
RPE 9
RPE 10
6A
Sprint
6
1 mins
RPE 8
6B
Walk
5
4 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
83%
84%
87%
88%
90%
91%
2
Single Arm Row (Dumbbell)
6
6 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
2
1
1
10 reps
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Upright Row (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
5
12 reps
RPE 10
6A
Sprint
2
3
1 mins
1 mins
RPE 9.5
RPE 9
6B
Walk
2
2
1
3 mins
4 mins
10 mins
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
84%
85%
88%
90%
91%
92%
2
Single Arm Row (Dumbbell)
6
7 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
2
2
1
1
10 reps
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Upright Row (Barbell)
4
9 reps
RPE 9
5
Bicep Curl (Dumbbell)
5
14 reps
RPE 10
6A
Sprint
3
4
1 mins
1 mins
RPE 9.5
RPE 9
6B
Walk
3
3
1
3 mins
4 mins
10 mins
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
85%
86%
89%
91%
92%
93%
2
Single Arm Row (Dumbbell)
4
2
7 reps
7 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
2
2
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
4
Upright Row (Barbell)
3
2
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
5
15 reps
RPE 10
6A
Sprint
4
5
1 mins
1 mins
RPE 9.5
RPE 9
6B
Walk
4
4
1
3 mins
4 mins
10 mins
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
85%
87%
89%
91%
92%
94%
2
Single Arm Row (Dumbbell)
4
2
7 reps
7 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
2
2
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
4
Upright Row (Barbell)
3
2
9 reps
9 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
5
16 reps
RPE 10
6A
Sprint
4
5
1 mins
1 mins
RPE 10
RPE 9.5
6B
Walk
4
4
1
3 mins
4 mins
10 mins
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
3
45 secs
RPE 6
1B
Squat (Bodyweight)
3
45 secs
RPE 6
1C
Alternating Lunge with Rotation
3
45 secs
RPE 6
1D
Walking Knee Hugs
3
45 secs
RPE 6
1E
Vertical Jump
3
45 secs
RPE 6
2
Power Clean
6
3 reps
RPE 8
3
Squat (Barbell)
1
5 reps
RPE 10
4
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Box Jump
4
10 reps
RPE 8
6A
Hang Snatch
4
5 reps
RPE 8
6B
Hanging Toes To Bar
4
7 reps
RPE 8
6C
Box Jump
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
3 reps
RPE 8
2
Squat (Barbell)
2
5 reps
RPE 10
3
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Box Jump
10
5 reps
RPE 8
5A
Cardio (Zone 2)
15
6 mins
-
5B
Deadlift (Barbell)
15
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
8
3 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 10
3
Trap Bar Deadlift
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
4
Box Jump
10
6 reps
RPE 8
5A
Deadlift (Barbell)
5
10 reps
RPE 8
5B
Plank
5
45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
9
3 reps
RPE 8
2
Squat (Barbell)
4
3 reps
RPE 10
3
Trap Bar Deadlift
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 10
4
Box Jump
11
6 reps
RPE 8
5A
Cardio (Zone 2)
3
2 mins
-
5B
Deadlift (Barbell)
1
1
1
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
7
3 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 10
3
Trap Bar Deadlift
2
1
1
1
1
6 reps
5 reps
3 reps
2 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 10
4
Broad Jump
5
6 reps
-
5A
Cardio (Zone 2)
6
1 mins
-
5B
Snatch (Dumbbell)
6
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
7
3 reps
RPE 9
2
Squat (Paused)
4
3 reps
RPE 10
3
Trap Bar Deadlift
2
1
1
2
1
6 reps
5 reps
3 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 10
4
Broad Jump
5
7 reps
-
5A
Jump Rope
1
1
1
50 reps
40 reps
30 reps
-
-
-
5B
Sit Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
5C
Squat (Bodyweight)
1
1
1
50 reps
40 reps
30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
8
3 reps
RPE 9
2
Squat (Paused)
5
3 reps
RPE 10
3
Trap Bar Deadlift
2
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 10
RPE 10
4
Broad Jump
5
8 reps
-
5A
Run
5
1 mins
RPE 8
5B
Single Arm Push Press (Dumbbell)
5
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
9
3 reps
RPE 9
2
Squat (Paused)
5
3 reps
RPE 10
3
Trap Bar Deadlift
2
1
1
1
1
2
6 reps
5 reps
3 reps
2 reps
2 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 10
RPE 10
4
Broad Jump
5
9 reps
-
5
Front Squat (Barbell)
1
AMRAP
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
3
45 secs
RPE 6
1B
Arm Circle
3
45 secs
RPE 6
1C
Band Face Pull
3
45 secs
RPE 6
1D
Push Up
3
45 secs
RPE 6
1E
Kettlebell Swing
3
45 secs
RPE 6
2
Incline Bench Press (Dumbbell)
4
9 reps
RPE 8
3
Pull-Up (Weighted)
4
9 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Bench Press (Close Grip)
4
7 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
16 reps
RPE 8
7A
Burpee
1
1
1
21 reps
15 reps
9 reps
-
-
-
7B
Dip (Bodyweight)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9 reps
RPE 9
2
Pull-Up (Weighted)
4
9 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
4
Bench Press (Close Grip)
4
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
16 reps
RPE 9
6A
Dip (Bodyweight)
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
5 reps
-
-
-
-
-
6B
100m Row
1
1
1
1
1
2 mins
4 mins
6 mins
8 mins
10 mins
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
9 reps
RPE 9
2
Pull-Up (Weighted)
5
9 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
15 reps
RPE 9
4
Bench Press (Close Grip)
5
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
5
16 reps
RPE 9
6A
Burpee
9
5 reps
RPE 8
6B
Push Press (Barbell)
9
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
8 reps
RPE 9
2
Pull-Up (Weighted)
6
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
4
Bench Press (Close Grip)
6
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
6
14 reps
RPE 9
6
Jump Rope
1
200 reps
-
7
Pull-Up (Bodyweight)
5
10 reps
-
8
Push Up
2
25 reps
-
9
Jump Rope
1
200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
4
Dip (Weighted)
4
8 reps
RPE 8
5A
Thruster (Barbell)
1
1
1
21 reps
15 reps
9 reps
RPE 8
RPE 8
RPE 8
5B
Power Clean
1
1
1
21 reps
15 reps
9 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
4
Dip (Weighted)
5
7 reps
RPE 8
5
Cardio (Zone 2)
8
8
20 secs
10 secs
RPE 9
RPE 6
6
100m Row
8
8
20 secs
10 secs
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
2
Pull-Up (Weighted)
4
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
5
16 reps
RPE 10
4
Dip (Weighted)
5
7 reps
RPE 9
5A
Cardio (Zone 2)
4
2 mins
-
5B
Burpee
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 10
2
Pull-Up (Weighted)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
5
16 reps
RPE 10
4
Dip (Weighted)
6
6 reps
RPE 9
5A
100m Row
1
1
1
1
1
50 secs
40 secs
30 secs
20 secs
10 secs
-
-
-
-
-
5B
Push Press (Barbell)
1
1
1
1
1
50 secs
40 secs
30 secs
20 secs
10 secs
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
3
45 secs
RPE 6
1B
Squat (Bodyweight)
3
45 secs
RPE 6
1C
Alternating Lunge with Rotation
3
45 secs
RPE 6
1D
Walking Knee Hugs
3
45 secs
RPE 6
1E
Vertical Jump
3
45 secs
RPE 6
2
Deadlift (Barbell)
2
2
2
3 reps
3 reps
3 reps
73%
76%
79%
3
Box Squat (Barbell)
1
5 reps
RPE 10
4
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
3 reps
3 reps
3 reps
77%
80%
83%
2
Box Squat (Barbell)
2
5 reps
RPE 10
3
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
3 reps
3 reps
3 reps
79%
83%
86%
2
Box Squat (Barbell)
3
5 reps
RPE 10
3
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
3 reps
3 reps
3 reps
82%
86%
89%
2
Box Squat (Barbell)
4
5 reps
RPE 10
3
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
80%
3
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
4
7 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
84%
3
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
4
6 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
87%
3
Run
1
60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
5
6 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
90%
3
Run
1
60 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Dead Hang3 Sets
45 secs
@6
1B
Arm Circle3 Sets
45 secs
@6
1C
Band Face Pull3 Sets
45 secs
@6
1D
Push Up3 Sets
45 secs
@6
1E
Kettlebell Swing3 Sets
45 secs
@6
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
69%
72%
74%
76%
78%
3
Pull-Up (Weighted)5 Sets
7 Reps
@8
4
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5A
Lateral Raise (Cable)3 Sets
12 Reps
@8
5B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@8
5C
Bicep Curl (Cable)3 Sets
12 Reps
@8
6A
Run3 Sets
3 mins
-
6B
Power Snatch3 Sets
6 Reps
@6-8
Day 2
1A
Squat (Bodyweight)3 Sets
45 secs
@6
1B
Couch Stretch with Reachovers3 Sets
45 secs
@6
1C
Seated Butterfly Stretch3 Sets
45 secs
@6
1D
Hamstring Stretch with Rotation3 Sets
45 secs
@6
1E
Jump Rope3 Sets
45 secs
@6
2
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
65%
68%
70%
72%
75%
3
Romanian Deadlift (Barbell)5 Sets
7 Reps
@8
4
Jump Squat5 Sets
10 Reps
@8
5
Nordic Curl5 Sets
7 Reps
-
6
Run1 Set
60 mins
@6
Day 3
1A
Light Jog1 Set
5 mins
@6
1B
Jumping Jack2 Sets
45 secs
@6
1C
A Skip2 Sets
45 secs
@6
1D
Broad Jump2 Sets
45 secs
@6
1E
100m Sprint2 Sets
45-60 secs
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
74%
76%
78%
80%
83%
3
Single Arm Row (Dumbbell)5 Sets
7 Reps
@8
4
Seated Overhead Press (Dumbbell)5 Sets
7 Reps
@8
5
Upright Row (Barbell)3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
@8
7A
Sprint4 Sets
1 mins
@8
7B
Walk3 Sets
4 mins
@6
Day 4
1A
Good Morning (Bodyweight)3 Sets
45 secs
@6
1B
Squat (Bodyweight)3 Sets
45 secs
@6
1C
Alternating Lunge with Rotation3 Sets
45 secs
@6
1D
Walking Knee Hugs3 Sets
45 secs
@6
1E
Vertical Jump3 Sets
45 secs
@6
2
Power Clean6 Sets
3 Reps
@8
3
Squat (Barbell)1 Set
5 Reps
@10
4
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
@8
@8
@8
@8
5
Box Jump4 Sets
10 Reps
@8
6A
Hang Snatch4 Sets
5 Reps
@8
6B
Hanging Toes To Bar4 Sets
7 Reps
@8
6C
Box Jump4 Sets
5 Reps
@8
Day 5
1A
Dead Hang3 Sets
45 secs
@6
1B
Arm Circle3 Sets
45 secs
@6
1C
Band Face Pull3 Sets
45 secs
@6
1D
Push Up3 Sets
45 secs
@6
1E
Kettlebell Swing3 Sets
45 secs
@6
2
Incline Bench Press (Dumbbell)4 Sets
9 Reps
@8
3
Pull-Up (Weighted)4 Sets
9 Reps
@8
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
5
Bench Press (Close Grip)4 Sets
7 Reps
@8
6
Overhead Tricep Extension (Cable)4 Sets
16 Reps
@8
7A
Burpee1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
7B
Dip (Bodyweight)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
Day 6
1A
Good Morning (Bodyweight)3 Sets
45 secs
@6
1B
Squat (Bodyweight)3 Sets
45 secs
@6
1C
Alternating Lunge with Rotation3 Sets
45 secs
@6
1D
Walking Knee Hugs3 Sets
45 secs
@6
1E
Vertical Jump3 Sets
45 secs
@6
2
Deadlift (Barbell)2 Sets
2 Sets
2 Sets
3 Reps
3 Reps
3 Reps
73%
76%
79%
3
Box Squat (Barbell)1 Set
5 Reps
@10
4
Run1 Set
60 mins
@8