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UpperLowerHyrox

by Tanner H.

Program Description

Combines upper lower with hyrox training

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2026 10:15
  • Last Edited
    Jan 06, 2026 10:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Other
11.3%
Upper Back
10.5%
Front Delts
9.7%
Lats
8.1%
Chest
8.1%
Biceps
7.3%
Hamstrings
6.9%
Quadriceps
5.7%
Glutes
5.3%
Middle Delts
4.9%
Forearms
3.2%
Calves
2.4%
Rear Delts
1.6%
Abs
1.6%
Adductors
1.2%
Lower Back
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
1km Row
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Lunge (Barbell)
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
-
2
Squat (Smith Machine)
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Sled Push
1
-
3
Run
1
-
4
Sled Pull
1
-
5
Run
1
-
6
Wall Balls
1
-
7
Run
1
-
8
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Push Up
2
-
5
T-Bar Row
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Bicep Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Farmer's Walk (Weighted)
1
-
3
Run
1
-
4
Sled Push
1
-
5
Run
1
-
6
1km Row
1
-
7
Run
1
-
8
Wall Balls
1
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Push Up
2 Sets
-
5
T-Bar Row
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Bicep Curl (Dumbbell)
2 Sets
-
Day 2
1
Run
1 Set
-
2
1km Row
1 Set
-
3
Run
1 Set
-
4
Sled Pull
1 Set
-
5
Run
1 Set
-
6
Lunge (Barbell)
1 Set
-
7
Run
1 Set
-
8
Wall Balls
1 Set
-
Day 3
1
Lying Leg Curl
2 Sets
-
2
Squat (Smith Machine)
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Run
1 Set
-
2
Sled Push
1 Set
-
3
Run
1 Set
-
4
Sled Pull
1 Set
-
5
Run
1 Set
-
6
Wall Balls
1 Set
-
7
Run
1 Set
-
8
Farmer's Walk (Weighted)
1 Set
-
Day 5
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Push Up
2 Sets
-
5
T-Bar Row
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Bicep Curl (Dumbbell)
2 Sets
-
Day 6
1
Run
1 Set
-
2
Farmer's Walk (Weighted)
1 Set
-
3
Run
1 Set
-
4
Sled Push
1 Set
-
5
Run
1 Set
-
6
1km Row
1 Set
-
7
Run
1 Set
-
8
Wall Balls
1 Set
-