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Hybrid Strength and Athletic Base (HSAB)

by Dontrail H.
5.0
(1 rating)

Program Description

Build Strength: Establish a foundation using proven strength training principles. Develop Power & Athleticism: Incorporate movement patterns and progressions inspired by athletic training (not just bodybuilding). Improve Performance: Enhance not only physical strength but also mobility, coordination, and overall confidence in the gym.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 21, 2025 09:15
  • Last Edited
    Sep 24, 2025 04:14

Summary

Transform your fitness journey with the Hybrid Strength and Athletic Base (HSAB) program, a comprehensive 12-week training plan designed to build strength and enhance athletic performance. Comprising five workouts per week, HSAB combines compound lifts like the Barbell Bench Press and Romanian Deadlift with dynamic movements such as Kettlebell Swings and Cossack Squats. This program is perfect for those looking to increase muscle mass while improving functional fitness. Get ready to elevate your training and achieve your goals with a balanced approach that challenges both your strength and endurance!
Muscle Engagement
Front
Back
MuscleSet
Abs
13%
Quadriceps
12%
Upper Back
10.4%
Glutes
9.6%
Triceps
6.5%
Lats
6.4%
Hamstrings
6.3%
Chest
6%
Front Delts
5%
Middle Delts
4.7%
Lower Back
4.5%
Biceps
4.2%
Rear Delts
3.1%
Adductors
2.3%
Forearms
2.1%
Other
1.5%
Stretching
1.5%
Olympic
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
4
6 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
1
8 reps
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
+5 lbs
4
Kettlebell Swing
4
4 reps
+5 lbs
5
Glute Bridge Walkout
3
10 reps
+5 lbs
6
Walking Lunge
3
1
16 reps
16 reps
+5 lbs
-
7
Copenhagen Plank
3
30 mins
-
8
Hanging Knee Raise
3
12 reps
-
9
Bench Press (Barbell)
4
6 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
8 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
4
Landmine Press
3
8 reps
+5 lbs
5
Dip (Weighted)
4
6 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
12-15 reps
+5 lbs
7
Face Pull
3
12-15 reps
+5 lbs
8
Ab Wheel
3
10-12 reps
-
9
Side Plank
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
5
6 reps
+5 lbs
2
Goblet Squat To Press
3
12 reps
+5 lbs
3
Kettlebell Offset Push-Up
4
6 reps
-
4
Broad Jump
4
5 reps
-
5
Sled Push/Farmers Carry
4
30 mins
+10 lbs
6
Chin-Up (Bodyweight)
3
8 mins
-
7
Pallof Press
3
12 reps
-
8
Hanging Knee Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
+5 lbs
2
Barbell Row
4
8 reps
+5 lbs
3
Seated Row (Cable)
4
10 reps
+5 lbs
4
Face Pull
3
12-15 reps
+5 lbs
5
Seated Dumbbell Curl
3
15 reps
+3 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+5 lbs
7
Lying Reverse Fly
3
12 reps
+5 lbs
8
Cable Wood Chop
3
12 reps
-
9
Dead Bug
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
4
4 reps
+5 lbs
2
Front Squat (Barbell)
3
8 reps
+5 lbs
3
Push Press (Barbell)
3
6 reps
+5 lbs
4
Romanian Deadlift (Trap Bar)
4
5 reps
+5 lbs
5
Step-Up (Weighted)
3
10 reps
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
4
8 reps
-
7
Snatch (Kettlebell)
3
8 reps
-
8
Farmer's Walk (Weighted)
4
30 mins
+10 lbs
9
Hollow Hold
3
30 mins
-
10
Plank with Shoulder Taps
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Cossack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Glute Bridge Walkout
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
6
Walking Lunge
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
+5 lbs
+5 lbs
+5 lbs
-
7
Copenhagen Plank
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-
8
Hanging Knee Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Landmine Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
7
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
8
Ab Wheel
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
9
Side Plank
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-
Day 3
1
Kettlebell Clean and Press
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Goblet Squat To Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Kettlebell Offset Push-Up
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Broad Jump
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
5
Sled Push/Farmers Carry
1 Set
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
30 mins
+10 lbs
+10 lbs
+10 lbs
+10 lbs
6
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
8 mins
8 mins
8 mins
-
-
-
7
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hanging Knee Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
5
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+3 lbs
+3 lbs
+3 lbs
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
7
Lying Reverse Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+5 lbs
+5 lbs
+5 lbs
8
Cable Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Dead Bug
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 5
1
Kettlebell Clean
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
3
Push Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
4
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
6
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Snatch (Kettlebell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
30 mins
+10 lbs
+10 lbs
+10 lbs
+10 lbs
9
Hollow Hold
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-
10
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Dontrail H.Age 38, Man
15 hours ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Much stronger, mobile, and dense than expected. Also my conditioning is much better with minimum cardio.