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Navy SEAL beginner program

by Daygen H.
44 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 18, 2025 08:24

Summary

Embark on a transformative journey with the Navy SEAL Beginner Program, a comprehensive 12-week training regimen designed for those ready to elevate their fitness. Committing to five days a week, you'll engage in a dynamic mix of cardio, strength training, and core workouts, including running, swimming, and various pressing movements. This program not only builds endurance and muscle strength but also instills the discipline and resilience characteristic of elite training. Get ready to push your limits and achieve a new level of fitness!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Swim
1
20 mins
-
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Plank
3
30 secs
RPE 10
9
Flutter Kicks
3
45 secs
RPE 10
10
Side Plank
3
30 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
20 mins
RPE 10
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Press
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
7
Push Up
5
10 reps
RPE 10
8
Sit Up
5
10 reps
RPE 10
9
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 10
2
Sit Up
10
10 reps
-
3
Flutter Kicks
3
45 secs
RPE 10
4
Plank
3
30 secs
RPE 10
5
Push Up
5
10 reps
RPE 10
6
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 10
2
Swim
1
10 mins
RPE 10
3
Chest Supported Row (Machine)
5
5 reps
RPE 10
4
Dumbbell Row
5
5 reps
RPE 10
5
Shrug (Dumbbell)
5
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
RPE 10
2
Squat (Barbell)
5
5 reps
RPE 10
3
Leg Press
5
5 reps
RPE 10
4
Deadlift (Barbell)
5
5 reps
RPE 10
5
Hip Thrust (Barbell)
5
5 reps
RPE 10
6
Push Up
5
10 reps
RPE 10
7
Sit Up
5
10 reps
RPE 10
8
Pull-Up (Bodyweight)
5
2-6 reps
RPE 10
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