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JD’s CFA Workout

by Jd L.
2 athletes joined

Program Description

A chill workout for me to prepare for the CFA.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 05, 2025 04:52
  • Last Edited
    Oct 09, 2025 06:14

Summary

JD’s CFA Workout is a comprehensive 12-week program designed to elevate your strength and conditioning with six intense training days each week. This program focuses on compound lifts and bodyweight exercises, targeting all major muscle groups to build power and endurance. Expect to push your limits with exercises like the Bench Press, Squat, and Pull-Ups, complemented by functional movements like Shuttle Runs. Perfect for those ready to commit to serious gains in a garage gym setting, this plan will transform your fitness journey. Get ready to embrace the challenge and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Abs
12%
Chest
11%
Front Delts
8.5%
Other
7.1%
Glutes
7%
Biceps
6.5%
Upper Back
6.4%
Lats
5.8%
Quadriceps
5.7%
Hamstrings
5.1%
Middle Delts
4.2%
Lower Back
3.6%
Forearms
3.4%
Adductors
1.1%
Rear Delts
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
RPE 7
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Military Press (Barbell)
3
8 reps
RPE 7
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
7
Wood Chop
6
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise (Dumbell)
2
2
15 reps
12 reps
RPE 8
RPE 8
5
Plank (Weighted)
1
3 reps
RPE 9
6
Hanging Leg Raise
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shuttle Run
10
30 reps
RPE 9
2
Push Up
3
AMRAP
RPE 9
3
Sit Up
3
AMRAP
RPE 9
4
Burpee
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
40 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 4
2
400m Sprint
6
1.5 mins
RPE 9
3
Side Plank
3
0.5 mins
RPE 7
4
Back Extension
1
2
15 reps
12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Chest Press (Machine)
3
12 reps
RPE 8
6
Cable Crossover
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Sit Up
3
2 mins
-
3
Plank
3
AMRAP
RPE 9
4
Stretching
1
AMRAP
RPE 1
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
AMRAP
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Run
1 Set
5 mins
@4
2
400m Sprint
6 Sets
1.5 mins
@9
3
Side Plank
3 Sets
0.5 mins
@7
4
Back Extension
1 Set
2 Sets
15 Reps
12 Reps
@8
@8
Day 5
1
Push Up
3 Sets
AMRAP
@9
2
Sit Up
3 Sets
2 mins
-
3
Plank
3 Sets
AMRAP
@9
4
Stretching
1 Set
AMRAP
@1
Day 1
1
Bench Press (Wide Grip)
4 Sets
6 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
6A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Low Bar)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Standing Calf Raise (Dumbell)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@8
5
Plank (Weighted)
1 Set
3 Reps
@9
6
Hanging Leg Raise
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
7
Wood Chop
6 Sets
12 Reps
@8
Day 6
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
4 Sets
12 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
5
Chest Press (Machine)
3 Sets
12 Reps
@8
6
Cable Crossover
3 Sets
15 Reps
@8