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John’s Nautilus Push/Pull/Legs split

by John L.
1 athletes joined

Program Description

Trim fat and build strength

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2024 04:59
  • Last Edited
    Jun 18, 2025 12:50

Summary

Transform your physique with John’s Nautilus Push/Pull/Legs split, a comprehensive 12-week program designed for serious lifters. Committing just six days a week, you'll engage in targeted workouts that maximize muscle growth and strength through a variety of machine-based exercises. Each session focuses on specific muscle groups, ensuring balanced development and recovery. With a mix of intensity and volume tailored to challenge you, this program is your path to achieving a well-defined and powerful body. Get ready to push your limits and see real results!
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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
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
4
1
AMRAP
AMRAP
RPE 6.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
10-12 reps
RPE 9.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 6.5
7
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Seated Hamstring Curl
4
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
5
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 6.5
2
Shoulder Press (Machine)
3
10-12 reps
RPE 6.5
3
Cable Crossover
3
12-15 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6.5
2
Seated Row (Cable)
4
12-12 reps
RPE 6.5
3
Face Pull
3
12-15 reps
RPE 6.5
4
Lying Reverse Fly
3
12-15 reps
RPE 6.5
5
Wrist Curls
3
12-15 reps
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
12-15 reps
RPE 6.5
4
Standing Calf Raise
3
15-20 reps
RPE 6.5
5
Plate Pinches
3
0.3-0.5 mins
RPE 6.5
6
Sled Push 20-30 Yards
5
AMRAP
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10-12 Reps
@6.5
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@6.5
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@6.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
6
Sled Push 20-30 Yards
4 Sets
1 Set
AMRAP
AMRAP
@6.5
-
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
4 Sets
10-12 Reps
@9.5
3
Face Pull
3 Sets
12-15 Reps
@6.5
4
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@6.5
5
Wrist Curls
3 Sets
12-15 Reps
@6.5
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
@6.5
7
Sled Push 20-30 Yards
5 Sets
AMRAP
@6.5
Day 4
1
Chest Press (Machine)
3 Sets
10-12 Reps
@6.5
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@6.5
3
Cable Crossover
3 Sets
12-15 Reps
@6.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6.5
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@6.5
6
Sled Push 20-30 Yards
5 Sets
AMRAP
@6.5
Day 5
1
Lat Pulldown
4 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
4 Sets
12-12 Reps
@6.5
3
Face Pull
3 Sets
12-15 Reps
@6.5
4
Lying Reverse Fly
3 Sets
12-15 Reps
@6.5
5
Wrist Curls
3 Sets
12-15 Reps
@6.5
6
Sled Push 20-30 Yards
5 Sets
AMRAP
@6.5
Day 6
1
Leg Press
4 Sets
10-12 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
12-15 Reps
@6.5
4
Standing Calf Raise
3 Sets
15-20 Reps
@6.5
5
Plate Pinches
3 Sets
0.3-0.5 mins
@6.5
6
Sled Push 20-30 Yards
5 Sets
AMRAP
@6.5
Day 3
1
Leg Press
4 Sets
10-12 Reps
@6.5
2
Seated Hamstring Curl
4 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
12-15 Reps
@6.5
4
Plate Pinches
3 Sets
0.3-0.5 mins
@6.5
5
Sled Push 20-30 Yards
5 Sets
AMRAP
@6.5