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Kaio-Ken (Goku Training)
by Brandon H.
20 athletes joined
Program Description
Training intended to enhance your physique while also increasing functional training with the intention of carrying over for martial arts/fighting. This program will aid in muscular size, strength, and endurance. Exercises vary from calisthenics, bodybuilding exercises, kettlebell movements, and some strongman inspired movements. I wrote this program for myself to follow but I figured I’d post it publicly for everyone to enjoy.
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 24, 2024 02:50
Last Edited
Jun 15, 2024 09:14
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Barbell Row
3 Sets
8-12 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Push Up (Weighted)
3 Sets
12-15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
4A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
4B
Neck Extension
3 Sets
12-15 Reps
@9
4C
Windshield Wipers
3 Sets
12-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar
3 Sets
3 Reps
@9
2A
Split Squat (Barbell)
3 Sets
8-12 Reps
@9
2B
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
3A
Good Morning
3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@9
4A
Kettlebell Swing
3 Sets
20-25 Reps
@9
4B
Burpee
3 Sets
10-15 Reps
@9
5
Heavy Bag
3 Sets
3 mins
@9
Day 3
1A
Kettlebell Halo
3 Sets
12-15 Reps
@7
1B
Inverted Row
3 Sets
AMRAP
@9
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
3B
Push Up
3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
4B
French Press
3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5B
Neck Curl
3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Walking Lunge
3 Sets
15-20 Reps
@6
1B
Overhead Squat
3 Sets
10-12 Reps
@7
2A
Snatch Deadlift
3 Sets
4-6 Reps
@9
2B
Jump Squat
3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull
3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust
3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press
3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)
3 Sets
8-12 Reps
@9
5A
Front Carry
3 Sets
1 Reps
@9
5B
Sandbag To Shoulder
3 Sets
4-8 Reps
@9
Day 5
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9
1B
Dip (Bodyweight)
3 Sets
AMRAP
@9
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3A
Clapping Push Up
3 Sets
8-12 Reps
@9
3B
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Neck Extension
3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
6
Heavy Bag
3 Sets
3 mins
@9