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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
    Jun 18, 2025 09:03

Summary

Get ready to transform your physique with the **3 Month Hustle** program! Over the next 12 weeks, you'll engage in six days of intense training each week, focusing on building strength and endurance through a variety of exercises tailored for every muscle group. This program combines bodyweight movements, dumbbell lifts, and barbell exercises to maximize your gains and keep your workouts fresh. Whether you're looking to enhance your upper body or sculpt your arms, the Hustle will push your limits and help you achieve your fitness goals. Embrace the grind and watch your hard work pay off!
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4.8 Stars with 10, 000+ Ratings
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
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