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BoostcampPNG

Power+ Fitness Regimen

by Lex Boyd
1 athletes joined

Program Description

This routine in a combination of my grandparents legacy and my favorite exercises. The goal is to achieve a body that can endure demanding physical and mental situations. Your willpower will be brought to the brink. Feel free to make adjustments to suit your training needs. Always control the weight and stay hydrated!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 15, 2025 05:02
  • Last Edited
    Dec 15, 2025 06:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Abs
11.1%
Glutes
9.1%
Front Delts
8.9%
Upper Back
8.2%
Hamstrings
7.5%
Triceps
7%
Other
5.6%
Chest
5.1%
Lats
5.1%
Cardio
4.2%
Biceps
3.6%
Forearms
2.6%
Calves
2.5%
Middle Delts
2.5%
Lower Back
1.9%
Adductors
1.7%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge
3
12 reps
RPE 6.5
4
Standing Calf Raise
4
15 reps
RPE 6.5
5
Hanging Knee Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge
3
12 reps
RPE 6.5
4
Standing Calf Raise
4
15 reps
RPE 6.5
5
Hanging Knee Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge
3
12 reps
RPE 6.5
4
Standing Calf Raise
4
15 reps
RPE 6.5
5
Hanging Knee Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Walking Lunge
3
12 reps
RPE 6.5
4
Standing Calf Raise
4
15 reps
RPE 6.5
5
Hanging Knee Raise
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
RPE 8
1B
Hanging Knee Raise
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
RPE 8
1B
Hanging Knee Raise
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
RPE 8
1B
Hanging Knee Raise
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
RPE 8
1B
Hanging Knee Raise
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Walking Lunge
3
12 reps
RPE 9.5
4
Standing Calf Raise
4
15 reps
RPE 9.5
5
Hanging Knee Raise
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Walking Lunge
3
12 reps
RPE 9.5
4
Standing Calf Raise
4
15 reps
RPE 9.5
5
Hanging Knee Raise
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Walking Lunge
3
12 reps
RPE 9.5
4
Standing Calf Raise
4
15 reps
RPE 9.5
5
Hanging Knee Raise
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Walking Lunge
3
12 reps
RPE 9.5
4
Standing Calf Raise
4
15 reps
RPE 9.5
5
Hanging Knee Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6 reps
RPE 6.5
3
Dip (Bodyweight)
3
AMRAP
RPE 6.5
4
Push Up
2
AMRAP
RPE 6.5
5
Ab Wheel
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6 reps
RPE 6.5
3
Dip (Bodyweight)
3
AMRAP
RPE 6.5
4
Push Up
2
AMRAP
RPE 6.5
5
Ab Wheel
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6 reps
RPE 6.5
3
Dip (Bodyweight)
3
AMRAP
RPE 6.5
4
Push Up
2
AMRAP
RPE 6.5
5
Ab Wheel
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6 reps
RPE 6.5
3
Dip (Bodyweight)
3
AMRAP
RPE 6.5
4
Push Up
2
AMRAP
RPE 6.5
5
Ab Wheel
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3A
Push Up (Weighted)
2
AMRAP
RPE 8
3B
Dip (Weighted)
3
AMRAP
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3A
Push Up (Weighted)
2
AMRAP
RPE 8
3B
Dip (Weighted)
3
AMRAP
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3A
Push Up (Weighted)
2
AMRAP
RPE 8
3B
Dip (Weighted)
3
AMRAP
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3A
Push Up (Weighted)
2
AMRAP
RPE 8
3B
Dip (Weighted)
3
AMRAP
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
3 reps
RPE 9.5
3
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4
Push Up
2
AMRAP
RPE 9.5
5
Ab Wheel
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
3 reps
RPE 9.5
3
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4
Push Up
2
AMRAP
RPE 9.5
5
Ab Wheel
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
3 reps
RPE 9.5
3
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4
Push Up
2
AMRAP
RPE 9.5
5
Ab Wheel
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9.5
2
Overhead Press (Barbell)
3
3 reps
RPE 9.5
3
Dip (Bodyweight)
3
AMRAP
RPE 9.5
4
Push Up
2
AMRAP
RPE 9.5
5
Ab Wheel
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 6.5
2
Shadow Kick Boxing
1
15 mins
RPE 6.5
3
Jump Rope
5
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 6.5
2
Shadow Kick Boxing
1
15 mins
RPE 6.5
3
Jump Rope
5
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 6.5
2
Shadow Kick Boxing
1
15 mins
RPE 6.5
3
Jump Rope
5
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 6.5
2
Shadow Kick Boxing
1
15 mins
RPE 6.5
3
Jump Rope
5
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 8
2
Shadow Kick Boxing
1
15 mins
RPE 8
3A
Jump Rope
5
1 mins
RPE 8
3B
Battle Ropes
5
30 secs
RPE 8
4
100m Sprint
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 8
2
Shadow Kick Boxing
1
15 mins
RPE 8
3A
Jump Rope
5
1 mins
RPE 8
3B
Battle Ropes
5
30 secs
RPE 8
4
100m Sprint
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 8
2
Shadow Kick Boxing
1
15 mins
RPE 8
3A
Jump Rope
5
1 mins
RPE 8
3B
Battle Ropes
5
30 secs
RPE 8
4
100m Sprint
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
10
1 mins
RPE 8
2
Shadow Kick Boxing
1
15 mins
RPE 8
3A
Jump Rope
5
1 mins
RPE 8
3B
Battle Ropes
5
30 secs
RPE 8
4
100m Sprint
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
3
15 reps
RPE 9.5
1C
Jump Squat
3
30 reps
RPE 9.5
1D
Sit Up
3
20 reps
RPE 9.5
1E
400m Sprint
3
1 reps
RPE 9.5
2
Shadow Kick Boxing
1
20 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
3
15 reps
RPE 9.5
1C
Jump Squat
3
30 reps
RPE 9.5
1D
Sit Up
3
20 reps
RPE 9.5
1E
400m Sprint
3
1 reps
RPE 9.5
2
Shadow Kick Boxing
1
20 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
3
15 reps
RPE 9.5
1C
Jump Squat
3
30 reps
RPE 9.5
1D
Sit Up
3
20 reps
RPE 9.5
1E
400m Sprint
3
1 reps
RPE 9.5
2
Shadow Kick Boxing
1
20 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
RPE 9.5
1B
Pull-Up (Bodyweight)
3
15 reps
RPE 9.5
1C
Jump Squat
3
30 reps
RPE 9.5
1D
Sit Up
3
20 reps
RPE 9.5
1E
400m Sprint
3
1 reps
RPE 9.5
2
Shadow Kick Boxing
1
20 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 6.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6.5
5
Hanging Leg Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 6.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6.5
5
Hanging Leg Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 6.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6.5
5
Hanging Leg Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 6.5
2
Bent Over Row (Barbell)
4
6 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6.5
5
Hanging Leg Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
4B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
4B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
4B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
RPE 8
2
Bent Over Row (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
4B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
2
Bent Over Row (Barbell)
3
3 reps
RPE 9.5
3
Face Pull
3
15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 9.5
5
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
2
Bent Over Row (Barbell)
3
3 reps
RPE 9.5
3
Face Pull
3
15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 9.5
5
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
2
Bent Over Row (Barbell)
3
3 reps
RPE 9.5
3
Face Pull
3
15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 9.5
5
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9.5
2
Bent Over Row (Barbell)
3
3 reps
RPE 9.5
3
Face Pull
3
15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 9.5
5
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Box Jump
5
3 reps
RPE 6.5
3
Kettlebell Swing
4
20 reps
RPE 6.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 6.5
5
Plank
3
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Box Jump
5
3 reps
RPE 6.5
3
Kettlebell Swing
4
20 reps
RPE 6.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 6.5
5
Plank
3
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Box Jump
5
3 reps
RPE 6.5
3
Kettlebell Swing
4
20 reps
RPE 6.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 6.5
5
Plank
3
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Box Jump
5
3 reps
RPE 6.5
3
Kettlebell Swing
4
20 reps
RPE 6.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 6.5
5
Plank
3
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2A
Box Jump
5
3 reps
RPE 8
2B
Farmer's Walk (Weighted)
4
40 secs
RPE 8
3
Kettlebell Swing
4
20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2A
Box Jump
5
3 reps
RPE 8
2B
Farmer's Walk (Weighted)
4
40 secs
RPE 8
3
Kettlebell Swing
4
20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2A
Box Jump
5
3 reps
RPE 8
2B
Farmer's Walk (Weighted)
4
40 secs
RPE 8
3
Kettlebell Swing
4
20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2A
Box Jump
5
3 reps
RPE 8
2B
Farmer's Walk (Weighted)
4
40 secs
RPE 8
3
Kettlebell Swing
4
20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Box Jump
5
3 reps
RPE 9.5
3
Kettlebell Swing
4
20 reps
RPE 9.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 9.5
5
Plank
3
1 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Box Jump
5
3 reps
RPE 9.5
3
Kettlebell Swing
4
20 reps
RPE 9.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 9.5
5
Plank
3
1 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Box Jump
5
3 reps
RPE 9.5
3
Kettlebell Swing
4
20 reps
RPE 9.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 9.5
5
Plank
3
1 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9.5
2
Box Jump
5
3 reps
RPE 9.5
3
Kettlebell Swing
4
20 reps
RPE 9.5
4
Farmer's Walk (Weighted)
4
40 secs
RPE 9.5
5
Plank
3
1 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
1
20 mins
RPE 9.5
2
Shrug (Dumbbell)
2
12 reps
RPE 9.5
3
Jump Rope
3
1 mins
RPE 9.5
4
Standing Calf Raise
2
15 reps
RPE 9.5
5
Squat Thruster
2
5 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
1
20 mins
RPE 9.5
2
Shrug (Dumbbell)
2
12 reps
RPE 9.5
3
Jump Rope
3
1 mins
RPE 9.5
4
Standing Calf Raise
2
15 reps
RPE 9.5
5
Squat Thruster
2
5 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
1
20 mins
RPE 9.5
2
Shrug (Dumbbell)
2
12 reps
RPE 9.5
3
Jump Rope
3
1 mins
RPE 9.5
4
Standing Calf Raise
2
15 reps
RPE 9.5
5
Squat Thruster
2
5 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
1
20 mins
RPE 9.5
2
Shrug (Dumbbell)
2
12 reps
RPE 9.5
3
Jump Rope
3
1 mins
RPE 9.5
4
Standing Calf Raise
2
15 reps
RPE 9.5
5
Squat Thruster
2
5 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Walking Lunge
3 Sets
12 Reps
@6.5
4
Standing Calf Raise
4 Sets
15 Reps
@6.5
5
Hanging Knee Raise
3 Sets
15 Reps
@6.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@6.5
2
Overhead Press (Barbell)
3 Sets
6 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
AMRAP
@6.5
4
Push Up
2 Sets
AMRAP
@6.5
5
Ab Wheel
3 Sets
10 Reps
@6.5
Day 3
1
Cycling
10 Sets
1 mins
@6.5
2
Shadow Kick Boxing
1 Set
15 mins
@6.5
3
Jump Rope
5 Sets
1 mins
@6.5
Day 4
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@6.5
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6.5
3
Face Pull
3 Sets
15 Reps
@6.5
4
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@6.5
5
Hanging Leg Raise
3 Sets
12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
@6.5
2
Box Jump
5 Sets
3 Reps
@6.5
3
Kettlebell Swing
4 Sets
20 Reps
@6.5
4
Farmer's Walk (Weighted)
4 Sets
40 secs
@6.5
5
Plank
3 Sets
1 mins
@6.5