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
- LevelIntermediate
- GoalBodyweight Fitness, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 24, 2024 02:50
- Last EditedJun 21, 2025 03:03
Summary
Unleash your inner warrior with the Kaio-Ken (Goku Training) program, a dynamic 12-week journey designed for serious lifters. Committing to five days a week, you'll engage in a variety of supersets that target all major muscle groups, enhancing strength and endurance. Each session combines compound movements like weighted dips and barbell rows with explosive exercises to maximize your gains. Get ready to push your limits and transform your physique with this high-intensity training regimen!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Barbell Row
3
8-12 reps
RPE 9
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Push Up (Weighted)
3
12-15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4B
Neck Extension
3
12-15 reps
RPE 9
4C
Windshield Wipers
3
12-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
RPE 9
1B
Sandbag Over Bar
3
3 reps
RPE 9
2A
Split Squat (Barbell)
3
8-12 reps
RPE 9
2B
Farmer's Walk (Weighted)
3
1 reps
RPE 9
3A
Good Morning
3
4-8 reps
RPE 9
3B
Snatch (Kettlebell)
3
15-25 reps
RPE 9
4A
Kettlebell Swing
3
20-25 reps
RPE 9
4B
Burpee
3
10-15 reps
RPE 9
5
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Halo
3
12-15 reps
RPE 7
1B
Inverted Row
3
AMRAP
RPE 9
2A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Upright Row (Barbell)
3
10-12 reps
RPE 9
3B
Push Up
3
AMRAP
RPE 9
4A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
4B
French Press
3
12-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Neck Curl
3
12-15 reps
RPE 9
5C
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
3
15-20 reps
RPE 6
1B
Overhead Squat
3
10-12 reps
RPE 7
2A
Snatch Deadlift
3
4-6 reps
RPE 9
2B
Jump Squat
3
10-12 reps
RPE 9
3A
Kettlebell Sumo High Pull
3
20-25 reps
RPE 9
3B
Single Leg Hip Thrust
3
10-12 reps
RPE 9
4A
Kettlebell Clean & Press
3
15-20 reps
RPE 9
4B
Pull Through (Cable)
3
8-12 reps
RPE 9
5A
Front Carry
3
1 reps
RPE 9
5B
Sandbag To Shoulder
3
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
RPE 9
1B
Dip (Bodyweight)
3
AMRAP
RPE 9
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3A
Clapping Push Up
3
8-12 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
4A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Neck Extension
3
12-15 reps
RPE 9
5B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
6
Heavy Bag
3
3 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-10 Reps
@9
1B
Barbell Row3 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 Extension3 Sets
12-15 Reps
@9
4C
Windshield Wipers3 Sets
12-15 Reps
@9
5
Heavy Bag3 Sets
3 mins
@9
Day 2
1A
Front Squat (Barbell)3 Sets
6-8 Reps
@9
1B
Sandbag Over Bar3 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 Morning3 Sets
4-8 Reps
@9
3B
Snatch (Kettlebell)3 Sets
15-25 Reps
@9
4A
Kettlebell Swing3 Sets
20-25 Reps
@9
4B
Burpee3 Sets
10-15 Reps
@9
5
Heavy Bag3 Sets
3 mins
@9
Day 4
1A
Walking Lunge3 Sets
15-20 Reps
@6
1B
Overhead Squat3 Sets
10-12 Reps
@7
2A
Snatch Deadlift3 Sets
4-6 Reps
@9
2B
Jump Squat3 Sets
10-12 Reps
@9
3A
Kettlebell Sumo High Pull3 Sets
20-25 Reps
@9
3B
Single Leg Hip Thrust3 Sets
10-12 Reps
@9
4A
Kettlebell Clean & Press3 Sets
15-20 Reps
@9
4B
Pull Through (Cable)3 Sets
8-12 Reps
@9
5A
Front Carry3 Sets
1 Reps
@9
5B
Sandbag To Shoulder3 Sets
4-8 Reps
@9
Day 3
1A
Kettlebell Halo3 Sets
12-15 Reps
@7
1B
Inverted Row3 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 Up3 Sets
AMRAP
@9
4A
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@9
4B
French Press3 Sets
12-15 Reps
@9
5A
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
5B
Neck Curl3 Sets
12-15 Reps
@9
5C
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
6
Heavy Bag3 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 Up3 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 Extension3 Sets
12-15 Reps
@9
5B
Russian Twist (Dumbbell)3 Sets
12-15 Reps
@9
6
Heavy Bag3 Sets
3 mins
@9