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Navy SEAL beginner program
by Daygen H.
15 athletes joined
Program Description
Get in shape for SEAL training
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 15, 2024 07:32
Last Edited
Jun 02, 2024 01:50
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Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 1
1
Run
1 Set
40 mins
2
Swim
1 Set
20 mins
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Plank
3 Sets
30 secs
@10
9
Flutter Kicks
3 Sets
45 secs
@10
10
Side Plank
3 Sets
30 secs
@10
Day 2
1
Swim
1 Set
20 mins
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
@10
7
Push Up
5 Sets
10 Reps
@10
8
Sit Up
5 Sets
10 Reps
@10
9
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 3
1
Run
1 Set
10 mins
@10
2
Sit Up
10 Sets
10 Reps
3
Flutter Kicks
3 Sets
45 secs
@10
4
Plank
3 Sets
30 secs
@10
5
Push Up
5 Sets
10 Reps
@10
6
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10
Day 4
1
Run
1 Set
20 mins
@10
2
Swim
1 Set
10 mins
@10
3
Chest Supported Row (Machine)
5 Sets
5 Reps
@10
4
Dumbbell Row
5 Sets
5 Reps
@10
5
Shrug (Dumbbell)
5 Sets
5 Reps
@10
Day 5
1
Swim
1 Set
40 mins
@10
2
Squat (Barbell)
5 Sets
5 Reps
@10
3
Leg Press
5 Sets
5 Reps
@10
4
Deadlift (Barbell)
5 Sets
5 Reps
@10
5
Hip Thrust (Barbell)
5 Sets
5 Reps
@10
6
Push Up
5 Sets
10 Reps
@10
7
Sit Up
5 Sets
10 Reps
@10
8
Pull-Up (Bodyweight)
5 Sets
2-6 Reps
@10