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BoostcampPNG

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 05, 2025 05:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Abs
12.1%
Chest
10.7%
Front Delts
8.3%
Other
7.4%
Glutes
7.1%
Biceps
6.4%
Upper Back
6.2%
Quadriceps
5.8%
Lats
5.5%
Hamstrings
5.2%
Middle Delts
4%
Forearms
3.6%
Lower Back
3.6%
Adductors
1.1%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 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
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
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 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
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 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
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 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
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
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 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
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
5A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5B
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
Day 3
1
Shuttle Run
10 Sets
30 Reps
@9
2
Push Up
3 Sets
AMRAP
@9
3
Sit Up
3 Sets
AMRAP
@9
4
Burpee
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Farmer's Walk (Weighted)
3 Sets
40 Reps
@7
Day 4
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 5
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 6
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