logo
BoostcampPNG

GPT Hybrid Training for Weight Loss

by Sara A.
13 athletes joined

Program Description

This program combines cardio for calorie burn + strength training for building muscle and burning fat. Generated by ChatGPT and edited as needed to meet goals and match equipment available at most gyms.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2025 05:45
  • Last Edited
    Sep 09, 2025 10:09

Summary

Transform your physique with the **GPT Hybrid Training for Weight Loss** program, a comprehensive 8-week journey designed to torch fat and build lean muscle. With six training days each week, you'll engage in a dynamic blend of upper and lower body strength workouts paired with high-intensity interval training (HIIT) for optimal calorie burn. This program is perfect for those with a garage gym setup, utilizing a variety of equipment to keep your workouts fresh and effective. Get ready to challenge yourself and achieve your weight loss goals while enhancing your overall fitness!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.5%
Quadriceps
11.4%
Hamstrings
11.2%
Glutes
9.9%
Triceps
7.5%
Upper Back
7.2%
Lats
6.6%
Front Delts
5.7%
Calves
5.5%
Biceps
4.5%
Chest
4.5%
Middle Delts
4.5%
Lower Back
3.2%
Rear Delts
1.8%
Adductors
1.7%
Full-Body
1%
Forearms
0.6%
Cardio
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6A
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
HIIT Running
1
20-25 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
2
Squat (Barbell)
4
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Decline Sit Up (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Interval Running
1
20-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
-
2
Bicycle Crunch
3
10-15 reps
-
3
Heel Touches
3
20 reps
-
4
Russian Twist (Dumbbell)
3
10-15 reps
-
5
Plank
3
45 secs
-
6
Cardio
1
45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5A
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
HIIT Running
1
20-25 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
4
Split Squat (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Incline Walk
1
20-30 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
HIIT Running
1 Set
20-25 mins
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
4 Sets
8-12 Reps
@8
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Stair Climber
1 Set
20-30 mins
@8
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Interval Running
1 Set
20-30 mins
@8
Day 4
1
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
-
2
Bicycle Crunch
3 Sets
10-15 Reps
-
3
Heel Touches
3 Sets
20 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
5
Plank
3 Sets
45 secs
-
6
Cardio
1 Set
45 mins
@6
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5A
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
HIIT Running
1 Set
20-25 mins
@10
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Incline Walk
1 Set
20-30 mins
@6