Program Description
Build muscle and lose fat.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedFeb 02, 2024 05:16
- Last EditedAug 11, 2024 09:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
34 reps
RPE 10
3
Overhead Extension (Dumbbell)
3
24 reps
RPE 10
4
Kettle Bell Row (one Side At A Time)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
30 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
RPE 10
2
Kettle Bell Hip Thrust
3
20 reps
RPE 10
3
Lunge (Kettlebell)
3
20 reps
RPE 10
4
Step-Up (Weighted)
3
20 reps
RPE 10
5
Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Push Up3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)3 Sets
30 Reps
@10
Day 4
1
Push Up3 Sets
20 Reps
@10
2
Seated Overhead Press (Dumbbell)3 Sets
34 Reps
@10
3
Overhead Extension (Dumbbell)3 Sets
24 Reps
@10
4
Kettle Bell Row (one Side At A Time)3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)3 Sets
30 Reps
@10
Day 5
1
Squat (Bodyweight)3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust3 Sets
20 Reps
@10
3
Lunge (Kettlebell)3 Sets
20 Reps
@10
4
Step-Up (Weighted)3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)3 Sets
20 Reps
@10
Day 3
1
Squat (Bodyweight)3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust3 Sets
20 Reps
@10
3
Lunge (Kettlebell)3 Sets
20 Reps
@10
4
Step-Up (Weighted)3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)3 Sets
20 Reps
@10
Day 1
1
Squat (Bodyweight)3 Sets
20 Reps
@10
2
Kettle Bell Hip Thrust3 Sets
20 Reps
@10
3
Lunge (Kettlebell)3 Sets
20 Reps
@10
4
Step-Up (Weighted)3 Sets
20 Reps
@10
5
Abs Crunch (Bodyweight)3 Sets
20 Reps
@10