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BoostcampPNG

Steel Surge (Hybrid 4 Day Split)

by Noah

Program Description

This is an experimental all body hybrid workout, researched with AI in an edit from the "train-like-toji-fushiguro" created by Paris Demers. Blending strength, explosive power, and body-weight movements for a lean, functional physique.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 11, 2025 02:17
  • Last Edited
    Aug 11, 2025 04:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Squat (Barbell)
4
8-10 reps
RPE 8
3A
Pull-Up (Assisted)
4
8-10 reps
RPE 8
3B
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
4
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
5
Push Up
3
AMRAP
RPE 8
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Hip Flexor (Lunge)
2
0.5 mins
-
8
Hamstring Stretch with Rotation
2
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Power Clean
4
3-5 reps
RPE 7
4A
Lateral Med Ball Throw
3
4-6 reps
RPE 7
4B
Box Jump
3
4-6 reps
RPE 7
5
Med Ball Slam
3
10-12 reps
RPE 8
6A
Landmine Twist
3
10-12 reps
RPE 7
6B
Lateral Jump
3
10-12 reps
RPE 7
7
Quad Stretch (Standing Pull Heel To Glute)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2
0.5 mins
-
11
Light Jog
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
30 mins
-
2A
Push Up
3
10 reps
-
2B
Plank
3
0.5 mins
-
3
Neck Rolls
1
10 reps
-
4
Arm Circle
2
10 reps
-
5
Cat Cow Stretch
1
10 reps
-
6
Child'S Pose
1
1 mins
-
7
Legs Up The Wall
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2
Overhead Press (Barbell)
4
8-10 reps
RPE 8
3
Bench Press (Barbell)
4
6-8 reps
RPE 8
4A
Push Up (Incline)
3
12-15 reps
RPE 7
4B
Single Leg Romanian Deadlift
4
12-15 reps
RPE 7
5A
Step-Up (Weighted)
3
8-10 reps
RPE 7
5B
Kettlebell Gorilla Row
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6B
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
7
Tricept Stetch (Overhead Reach)
2
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2
0.5 mins
-
10
Doorway Chest Stretch
2
0.5 mins
-
11
Breathing Meditation
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
15 mins
-
2A
Pogo Jump
3
20-30 reps
-
2B
Forward Jump
3
8-10 reps
-
3
Landmine Clean And Press
3
4-6 reps
RPE 8
4A
Single Arm Push Press (Dumbbell)
3
8-10 reps
RPE 7
4B
Lateral Med Ball Slam
3
10-12 reps
RPE 7
5A
Landmine Twist
3
10-12 reps
RPE 7
5B
Kettlebell Swing
3
12-15 reps
RPE 7
6
Burpee
3
8-10 reps
RPE 8
7
Abductor Stretch (Butterfly Pose)
2
0.5 mins
-
8
Calf Stretch (Wall Push)
2
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2
0.5 mins
-
10
Downward Dog
2
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Yoga
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Treadmill
1 Set
15 mins
-
2
Squat (Barbell)
4 Sets
8-10 Reps
@8
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
@8
3B
Bulgarian Split Squat (Barbell)
4 Sets
8-10 Reps
@8
4
Kettlebell Gorilla Row
3 Sets
10-12 Reps
@7
5
Push Up
3 Sets
AMRAP
@8
6A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
6B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
7
Hip Flexor (Lunge)
2 Sets
0.5 mins
-
8
Hamstring Stretch with Rotation
2 Sets
0.5 mins
-
9
Shoulder Openers (Thread The Needle)
2 Sets
0.5 mins
-
Day 2
1
Incline Treadmill
1 Set
15 mins
-
2A
Pogo Jump
3 Sets
20-30 Reps
-
2B
Forward Jump
3 Sets
8-10 Reps
-
3
Power Clean
4 Sets
3-5 Reps
@7
4A
Lateral Med Ball Throw
3 Sets
4-6 Reps
@7
4B
Box Jump
3 Sets
4-6 Reps
@7
5
Med Ball Slam
3 Sets
10-12 Reps
@8
6A
Landmine Twist
3 Sets
10-12 Reps
@7
6B
Lateral Jump
3 Sets
10-12 Reps
@7
7
Quad Stretch (Standing Pull Heel To Glute)
2 Sets
0.5 mins
-
8
Calf Stretch (Wall Push)
2 Sets
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2 Sets
0.5 mins
-
10
Core Twist (Seated Spinal Twist)
2 Sets
0.5 mins
-
11
Light Jog
1 Set
1 mins
-
Day 3
1
Incline Treadmill
1 Set
30 mins
-
2A
Push Up
3 Sets
10 Reps
-
2B
Plank
3 Sets
0.5 mins
-
3
Neck Rolls
1 Set
10 Reps
-
4
Arm Circle
2 Sets
10 Reps
-
5
Cat Cow Stretch
1 Set
10 Reps
-
6
Child'S Pose
1 Set
1 mins
-
7
Legs Up The Wall
1 Set
2 mins
-
Day 4
1
Incline Treadmill
1 Set
15 mins
-
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8
3
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
4A
Push Up (Incline)
3 Sets
12-15 Reps
@7
4B
Single Leg Romanian Deadlift
4 Sets
12-15 Reps
@7
5A
Step-Up (Weighted)
3 Sets
8-10 Reps
@7
5B
Kettlebell Gorilla Row
3 Sets
10-12 Reps
@7
6A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6B
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
7
Tricept Stetch (Overhead Reach)
2 Sets
0.5 mins
-
8
Bicep/Forearm Stretch (Arm Extended Back)
2 Sets
0.5 mins
-
9
Pigeon Stretch with Thoracic Rotation
2 Sets
0.5 mins
-
10
Doorway Chest Stretch
2 Sets
0.5 mins
-
11
Breathing Meditation
1 Set
2 mins
-
Day 5
1
Incline Treadmill
1 Set
15 mins
-
2A
Pogo Jump
3 Sets
20-30 Reps
-
2B
Forward Jump
3 Sets
8-10 Reps
-
3
Landmine Clean And Press
3 Sets
4-6 Reps
@8
4A
Single Arm Push Press (Dumbbell)
3 Sets
8-10 Reps
@7
4B
Lateral Med Ball Slam
3 Sets
10-12 Reps
@7
5A
Landmine Twist
3 Sets
10-12 Reps
@7
5B
Kettlebell Swing
3 Sets
12-15 Reps
@7
6
Burpee
3 Sets
8-10 Reps
@8
7
Abductor Stretch (Butterfly Pose)
2 Sets
0.5 mins
-
8
Calf Stretch (Wall Push)
2 Sets
0.5 mins
-
9
Chest Opener (Arms Behind Back Clasp)
2 Sets
0.5 mins
-
10
Downward Dog
2 Sets
0.5 mins
-
Day 6
1
Treadmill
1 Set
30 mins
-
2
Yoga
1 Set
30 mins
-
Day 7
1
Treadmill
1 Set
30 mins
-
2
Yoga
1 Set
30 mins
-