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BoostcampPNG

3 month hustle

by Darrell D.
1 athletes joined

Program Description

Novice friendly push

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 08:14
  • Last Edited
    Mar 03, 2025 01:45
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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
Chin-Up (Bodyweight)
4
5 reps
RPE 6
2
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Push Up
4
15 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 6
7
Jump Rope
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
5 reps
RPE 6
2
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Push Up
4
15 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 6
7
Jump Rope
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
5 reps
RPE 6
2
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Push Up
4
15 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 6
7
Jump Rope
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
5 reps
RPE 6
2
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Push Up
4
15 reps
RPE 7
6
Hammer Curl
4
10 reps
RPE 6
7
Jump Rope
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Chin-Up (Bodyweight)
4
7-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
RPE 7
5
Dip (Bodyweight)
4
10-15 reps
RPE 6
6
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
5
20 reps
RPE 6
8
Hammer Curl
4
10 reps
RPE 8
9
Static Curl
4
0.5 mins
RPE 6
10
Jump Rope
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
5
Push Up
5
10 reps
RPE 6
6
Front Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
7
Shrug (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
5
Push Up
5
10 reps
RPE 6
6
Front Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
7
Shrug (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
5
Push Up
5
10 reps
RPE 6
6
Front Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
7
Shrug (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
5
Push Up
5
10 reps
RPE 6
6
Front Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8
7
Shrug (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Hang Clean
4
8 reps
RPE 6
4
Arnold Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
6
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Push Up
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
RPE 10
RPE 9
RPE 9
RPE 9
RPE 9
8
Shrug (Barbell)
4
5 reps
RPE 10
9
Run
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Jump Rope
1
3 mins
RPE 6
4
Squat (Barbell)
4
5 reps
RPE 7
5
Squat (Bodyweight)
4
20 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Jump Rope
1
3 mins
RPE 6
4
Squat (Barbell)
4
5 reps
RPE 7
5
Squat (Bodyweight)
4
20 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Jump Rope
1
3 mins
RPE 6
4
Squat (Barbell)
4
5 reps
RPE 7
5
Squat (Bodyweight)
4
20 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Jump Rope
1
3 mins
RPE 6
4
Squat (Barbell)
4
5 reps
RPE 7
5
Squat (Bodyweight)
4
20 reps
RPE 6
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Push Up
1
-
3
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
5
Squat (Bodyweight)
4
40 reps
RPE 8
6
Burpee
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Kettlebell Swing
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
6
Pull-Up (Bodyweight)
4
8 reps
RPE 6
7A
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
8
Run
1
8 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Kettlebell Swing
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
6
Pull-Up (Bodyweight)
4
8 reps
RPE 6
7A
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
8
Run
1
8 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Kettlebell Swing
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
6
Pull-Up (Bodyweight)
4
8 reps
RPE 6
7A
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
8
Run
1
8 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Kettlebell Swing
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
6
Pull-Up (Bodyweight)
4
8 reps
RPE 6
7A
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
8
Run
1
8 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
Bent Over Row (Barbell)
3
5 reps
RPE 8
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
8
Shrug (Barbell)
4
5 reps
RPE 8
9
Dead Hang
3
0.5 mins
RPE 7
10A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
10B
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 6
11
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6
6
Chest Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Tricep Extension (Dumbbell)
4
12 reps
RPE 7
8
Dip (Bodyweight)
4
10 reps
RPE 6
9
Decline Push Up
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6
6
Chest Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Tricep Extension (Dumbbell)
4
12 reps
RPE 7
8
Dip (Bodyweight)
4
10 reps
RPE 6
9
Decline Push Up
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6
6
Chest Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Tricep Extension (Dumbbell)
4
12 reps
RPE 7
8
Dip (Bodyweight)
4
10 reps
RPE 6
9
Decline Push Up
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
4
10 reps
RPE 6
6
Chest Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
RPE 6
7
Tricep Extension (Dumbbell)
4
12 reps
RPE 7
8
Dip (Bodyweight)
4
10 reps
RPE 6
9
Decline Push Up
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
6
Pullover (Dumbbell)
4
8 reps
RPE 6
7
Chest Fly (Dumbbell)
4
8 reps
RPE 6
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 6
9
Push Up
4
25 reps
RPE 8
10
Dip (Bodyweight)
8
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Hanging Leg Raise
3
8 reps
RPE 6
4
Pull-Up (Bodyweight)
4
5 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Shrug (Barbell)
4
8 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
8 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Hanging Leg Raise
3
8 reps
RPE 6
4
Pull-Up (Bodyweight)
4
5 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Shrug (Barbell)
4
8 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
8 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Hanging Leg Raise
3
8 reps
RPE 6
4
Pull-Up (Bodyweight)
4
5 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Shrug (Barbell)
4
8 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
8 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10 reps
RPE 6
2
Push Up
1
10 reps
RPE 6
3
Hanging Leg Raise
3
8 reps
RPE 6
4
Pull-Up (Bodyweight)
4
5 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Shrug (Barbell)
4
8 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
8 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
10 reps
RPE 6
2
Squat (Bodyweight)
1
410 reps
RPE 6
3
Push Up
10
10 reps
RPE 6
4
Pull-Up (Bodyweight)
10
10 reps
RPE 6
5
Shrug (Barbell)
5
5 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
7
Single Arm Push Press (Dumbbell)
4
10 reps
RPE 6
8
Special Finisher
1
1-10 reps
RPE 6
9
Run
1
-
Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
5 mins
@6
2
Push Up
1 Set
10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
5
Push Up
5 Sets
10 Reps
@6
6
Front Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
12 Reps
@6
@7
@8
@8
7
Shrug (Barbell)
3 Sets
5 Reps
@10
Day 1
1
Chin-Up (Bodyweight)
4 Sets
5 Reps
@6
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@9
3
Dip (Bodyweight)
4 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
5
Push Up
4 Sets
15 Reps
@7
6
Hammer Curl
4 Sets
10 Reps
@6
7
Jump Rope
1 Set
5 mins
@6
Day 3
1
Squat (Bodyweight)
1 Set
10 Reps
@6
2
Push Up
1 Set
10 Reps
@6
3
Jump Rope
1 Set
3 mins
@6
4
Squat (Barbell)
4 Sets
5 Reps
@7
5
Squat (Bodyweight)
4 Sets
20 Reps
@6
6
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 5
1
Squat (Bodyweight)
1 Set
10 Reps
@6
2
Push Up
1 Set
10 Reps
@6
3
Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6
5
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@6
6
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@6
@6
7
Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
8
Dip (Bodyweight)
4 Sets
10 Reps
@6
9
Decline Push Up
4 Sets
10 Reps
@6
Day 4
1
Push Up
1 Set
10 Reps
@6
2
Squat (Bodyweight)
1 Set
10 Reps
@6
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
4
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@6
@6
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@8
6
Pull-Up (Bodyweight)
4 Sets
8 Reps
@6
7A
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
@6
8
Run
1 Set
8 mins
@6
Day 6
1
Squat (Bodyweight)
1 Set
10 Reps
@6
2
Push Up
1 Set
10 Reps
@6
3
Hanging Leg Raise
3 Sets
8 Reps
@6
4
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
5
One Arm Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
6
Shrug (Barbell)
4 Sets
8 Reps
@6
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
10 Reps
@6
@6
@6
@6
8
Special Finisher
1 Set
1-10 Reps
@6
9
Run
1 Set
8 mins
@6