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Weston's Best

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1 athletes joined

Program Description

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 04:33
  • Last Edited
    Aug 27, 2025 05:56
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 18 Weeks
Day 1
1
Stretching
1 Set
-
2
1km Row
1 Set
-
3
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
5
T-Bar Row
3 Sets
6-10 Reps
@8
6
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@8
7A
Y Raise
3 Sets
8-10 Reps
@8
7B
Lateral Raise (Machine)
3 Sets
6-8 Reps
@8
8
VO2 Max Intervals
4 Sets
3 mins
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Day 2
1
Run
1 Set
-
Day 3
1
Stretching
1 Set
-
2
1km Row
1 Set
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
9-12 Reps
6-9 Reps
@8
@8
@8
4
Hack Squat
3 Sets
4-6 Reps
@6
5
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@6
6A
Leg Extension
3 Sets
8-12 Reps
@8
6B
Sissy Squat
3 Sets
8-12 Reps
@6
7A
Face Away Cable Curl
3 Sets
8-12 Reps
@8
7B
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
8
Plank
2 Sets
2 mins
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Day 4
1
Run
1 Set
-
Day 5
1
Stretching
1 Set
-
2
1km Row
1 Set
-
3
Single Arm Row (Cable)
3 Sets
6-10 Reps
@8
4
Seated Anterior Delt Press (AD)
3 Sets
6-10 Reps
@8
5
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@8
6
Fly Press (Dumbbell)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
4-10 Reps
@8
@8
8
Face Pull
3 Sets
10-15 Reps
-
9
Hanging Oblique Knee Raise
4 Sets
10-15 Reps
-
10
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 6
1
Run
1 Set
-