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BoostcampPNG

Hybrid Strength and Athletic Base (HSAB)

by Dontrail H.

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 21, 2025 10:53
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
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
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
-
-
-