logo
BoostcampPNG

Super Strength training

by Jonah M.

Program Description

To build a well-rounded physique, strength and endurance bitches

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 10, 2024 08:57
  • Last Edited
    Jun 18, 2025 10:56

Summary

Unleash your inner powerhouse with the Super Strength training program! This comprehensive 12-week plan is designed for six days a week of intense bodyweight and dumbbell workouts, targeting all major muscle groups to build serious strength and endurance. Each session includes a variety of exercises like Ring Dips, Push-Ups, and Tire Slams, ensuring a balanced approach to muscle development. Perfect for at-home training, this program will transform your physique and boost your confidence as you crush your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Front Delts
10.6%
Glutes
10.2%
Quadriceps
10.2%
Abs
8.8%
Chest
6.8%
Hamstrings
6.6%
Upper Back
4.6%
Middle Delts
4.4%
Neck
4.4%
Lats
4.1%
Biceps
4%
Adductors
3.1%
Full-Body
2.9%
Rear Delts
2.7%
Lower Back
2.2%
Calves
2.2%
Other
0.7%
Forearms
0.4%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
7 reps
RPE 8.5
RPE 8.5
2
Push Up
2
20 reps
RPE 8.5
3
Decline Push Up
2
15 reps
RPE 8.5
4
Push Up (Incline)
2
15 reps
RPE 8.5
5
Ring Triceps Extension
3
15 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
10 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
9
Tricep Kickback
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Push Up
2
21 reps
RPE 8.5
3
Decline Push Up
2
16 reps
RPE 8.5
4
Push Up (Incline)
2
16 reps
RPE 8.5
5
Ring Triceps Extension
3
16 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
11 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
16 reps
RPE 8.5
9
Tricep Kickback
3
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
9 reps
RPE 8.5
RPE 8.5
2
Push Up
2
22 reps
RPE 8.5
3
Decline Push Up
2
17 reps
RPE 8.5
4
Push Up (Incline)
2
17 reps
RPE 8.5
5
Ring Triceps Extension
3
17 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
12 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
17 reps
RPE 8.5
9
Tricep Kickback
3
17 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
4
10 reps
RPE 8.5
2
Push Up
2
23 reps
RPE 8.5
3
Decline Push Up
2
18 reps
RPE 8.5
4
Push Up (Incline)
2
18 reps
RPE 8.5
5
Ring Triceps Extension
3
18 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
13 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
9
Tricep Kickback
3
18 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Push Up
2
24 reps
RPE 8.5
3
Decline Push Up
2
19 reps
RPE 8.5
4
Push Up (Incline)
2
19 reps
RPE 8.5
5
Ring Triceps Extension
3
19 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
14 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
19 reps
RPE 8.5
9
Tricep Kickback
3
19 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Push Up
2
25 reps
RPE 8.5
3
Decline Push Up
2
20 reps
RPE 8.5
4
Push Up (Incline)
2
20 reps
RPE 8.5
5
Ring Triceps Extension
3
20 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
15 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
9
Tricep Kickback
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
7 reps
RPE 8.5
RPE 8.5
2
Push Up
2
20 reps
RPE 8.5
3
Decline Push Up
2
15 reps
RPE 8.5
4
Push Up (Incline)
2
15 reps
RPE 8.5
5
Ring Triceps Extension
3
15 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
10 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
9
Tricep Kickback
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Push Up
2
21 reps
RPE 8.5
3
Decline Push Up
2
16 reps
RPE 8.5
4
Push Up (Incline)
2
16 reps
RPE 8.5
5
Ring Triceps Extension
3
16 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
11 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
16 reps
RPE 8.5
9
Tricep Kickback
3
16 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
9 reps
RPE 8.5
RPE 8.5
2
Push Up
2
22 reps
RPE 8.5
3
Decline Push Up
2
17 reps
RPE 8.5
4
Push Up (Incline)
2
17 reps
RPE 8.5
5
Ring Triceps Extension
3
17 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
12 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
17 reps
RPE 8.5
9
Tricep Kickback
3
17 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
4
10 reps
RPE 8.5
2
Push Up
2
23 reps
RPE 8.5
3
Decline Push Up
2
18 reps
RPE 8.5
4
Push Up (Incline)
2
18 reps
RPE 8.5
5
Ring Triceps Extension
3
18 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
13 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
9
Tricep Kickback
3
18 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Push Up
2
24 reps
RPE 8.5
3
Decline Push Up
2
19 reps
RPE 8.5
4
Push Up (Incline)
2
19 reps
RPE 8.5
5
Ring Triceps Extension
3
19 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
14 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
19 reps
RPE 8.5
9
Tricep Kickback
3
19 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Push Up
2
25 reps
RPE 8.5
3
Decline Push Up
2
20 reps
RPE 8.5
4
Push Up (Incline)
2
20 reps
RPE 8.5
5
Ring Triceps Extension
3
20 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
15 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
9
Tricep Kickback
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8.5
2
Ring Row
2
15 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
4
Neck Extension
3
15 reps
RPE 8.5
5
Neck Curl
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
15 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Ring Row
2
16 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
16 reps
RPE 8.5
4
Neck Extension
3
16 reps
RPE 8.5
5
Neck Curl
3
16 reps
RPE 8.5
6
Shrug (Dumbbell)
3
21 reps
RPE 8.5
7
Hanging Leg Raise
3
16 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
12 reps
11 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
17 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
17 reps
RPE 8.5
4
Neck Extension
3
17 reps
RPE 8.5
5
Neck Curl
3
17 reps
RPE 8.5
6
Shrug (Dumbbell)
3
22 reps
RPE 8.5
7
Hanging Leg Raise
3
17 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
17 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
13 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
18 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
18 reps
RPE 8.5
4
Neck Extension
3
18 reps
RPE 8.5
5
Neck Curl
3
18 reps
RPE 8.5
6
Shrug (Dumbbell)
3
23 reps
RPE 8.5
7
Hanging Leg Raise
3
18 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
14 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
19 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
19 reps
RPE 8.5
4
Neck Extension
3
19 reps
RPE 8.5
5
Neck Curl
3
19 reps
RPE 8.5
6
Shrug (Dumbbell)
3
24 reps
RPE 8.5
7
Hanging Leg Raise
3
19 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
19 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
15 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
20 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
20 reps
RPE 8.5
4
Neck Extension
3
20 reps
RPE 8.5
5
Neck Curl
3
20 reps
RPE 8.5
6
Shrug (Dumbbell)
3
25 reps
RPE 8.5
7
Hanging Leg Raise
3
20 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8.5
2
Ring Row
2
15 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
4
Neck Extension
3
15 reps
RPE 8.5
5
Neck Curl
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
15 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Ring Row
2
16 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
16 reps
RPE 8.5
4
Neck Extension
3
16 reps
RPE 8.5
5
Neck Curl
3
16 reps
RPE 8.5
6
Shrug (Dumbbell)
3
21 reps
RPE 8.5
7
Hanging Leg Raise
3
16 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
12 reps
11 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
17 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
17 reps
RPE 8.5
4
Neck Extension
3
17 reps
RPE 8.5
5
Neck Curl
3
17 reps
RPE 8.5
6
Shrug (Dumbbell)
3
22 reps
RPE 8.5
7
Hanging Leg Raise
3
17 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
17 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
13 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
18 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
18 reps
RPE 8.5
4
Neck Extension
3
18 reps
RPE 8.5
5
Neck Curl
3
18 reps
RPE 8.5
6
Shrug (Dumbbell)
3
23 reps
RPE 8.5
7
Hanging Leg Raise
3
18 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
14 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
19 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
19 reps
RPE 8.5
4
Neck Extension
3
19 reps
RPE 8.5
5
Neck Curl
3
19 reps
RPE 8.5
6
Shrug (Dumbbell)
3
24 reps
RPE 8.5
7
Hanging Leg Raise
3
19 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
19 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
15 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
20 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
20 reps
RPE 8.5
4
Neck Extension
3
20 reps
RPE 8.5
5
Neck Curl
3
20 reps
RPE 8.5
6
Shrug (Dumbbell)
3
25 reps
RPE 8.5
7
Hanging Leg Raise
3
20 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Sumo Squat
3
10 reps
RPE 8.5
5
Deadlift (Barbell)
3
10 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
8
Standing Calf Raise
1
20 reps
RPE 8.5
9
Single Leg Calf Raise
1
20 reps
-
10
Seated Calf Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
11 reps
RPE 8.5
3
Goblet Squat
3
11 reps
RPE 8.5
4
Sumo Squat
3
11 reps
RPE 8.5
5
Deadlift (Barbell)
3
11 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
16 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
16 reps
RPE 8.5
8
Standing Calf Raise
1
21 reps
RPE 8.5
9
Single Leg Calf Raise
1
21 reps
-
10
Seated Calf Raise
1
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
12 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 8.5
4
Sumo Squat
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
17 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
17 reps
RPE 8.5
8
Standing Calf Raise
1
22 reps
RPE 8.5
9
Single Leg Calf Raise
1
22 reps
-
10
Seated Calf Raise
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
13 reps
RPE 8.5
3
Goblet Squat
3
13 reps
RPE 8.5
4
Sumo Squat
3
13 reps
RPE 8.5
5
Deadlift (Barbell)
3
13 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
18 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
18 reps
RPE 8.5
8
Standing Calf Raise
1
23 reps
RPE 8.5
9
Single Leg Calf Raise
1
23 reps
-
10
Seated Calf Raise
1
23 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
14 reps
RPE 8.5
3
Goblet Squat
3
14 reps
RPE 8.5
4
Sumo Squat
3
14 reps
RPE 8.5
5
Deadlift (Barbell)
3
14 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
19 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
19 reps
RPE 8.5
8
Standing Calf Raise
1
24 reps
RPE 8.5
9
Single Leg Calf Raise
1
24 reps
-
10
Seated Calf Raise
1
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
15 reps
RPE 8.5
3
Goblet Squat
3
15 reps
RPE 8.5
4
Sumo Squat
3
15 reps
RPE 8.5
5
Deadlift (Barbell)
3
15 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
20 reps
RPE 8.5
8
Standing Calf Raise
1
25 reps
RPE 8.5
9
Single Leg Calf Raise
1
25 reps
-
10
Seated Calf Raise
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Sumo Squat
3
10 reps
RPE 8.5
5
Deadlift (Barbell)
3
10 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
8
Standing Calf Raise
1
20 reps
RPE 8.5
9
Single Leg Calf Raise
1
20 reps
-
10
Seated Calf Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
11 reps
RPE 8.5
3
Goblet Squat
3
11 reps
RPE 8.5
4
Sumo Squat
3
11 reps
RPE 8.5
5
Deadlift (Barbell)
3
11 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
16 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
16 reps
RPE 8.5
8
Standing Calf Raise
1
21 reps
RPE 8.5
9
Single Leg Calf Raise
1
21 reps
-
10
Seated Calf Raise
1
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
12 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 8.5
4
Sumo Squat
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
17 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
17 reps
RPE 8.5
8
Standing Calf Raise
1
22 reps
RPE 8.5
9
Single Leg Calf Raise
1
22 reps
-
10
Seated Calf Raise
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
13 reps
RPE 8.5
3
Goblet Squat
3
13 reps
RPE 8.5
4
Sumo Squat
3
13 reps
RPE 8.5
5
Deadlift (Barbell)
3
13 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
18 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
18 reps
RPE 8.5
8
Standing Calf Raise
1
23 reps
RPE 8.5
9
Single Leg Calf Raise
1
23 reps
-
10
Seated Calf Raise
1
23 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
14 reps
RPE 8.5
3
Goblet Squat
3
14 reps
RPE 8.5
4
Sumo Squat
3
14 reps
RPE 8.5
5
Deadlift (Barbell)
3
14 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
19 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
19 reps
RPE 8.5
8
Standing Calf Raise
1
24 reps
RPE 8.5
9
Single Leg Calf Raise
1
24 reps
-
10
Seated Calf Raise
1
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
15 reps
RPE 8.5
3
Goblet Squat
3
15 reps
RPE 8.5
4
Sumo Squat
3
15 reps
RPE 8.5
5
Deadlift (Barbell)
3
15 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
20 reps
RPE 8.5
8
Standing Calf Raise
1
25 reps
RPE 8.5
9
Single Leg Calf Raise
1
25 reps
-
10
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
7 reps
RPE 8.5
RPE 8.5
2
Push Up
2
20 reps
RPE 8.5
3
Decline Push Up
2
15 reps
RPE 8.5
4
Push Up (Incline)
2
15 reps
RPE 8.5
5
Ring Triceps Extension
3
15 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
10 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
9
Tricep Kickback
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Push Up
2
21 reps
RPE 8.5
3
Decline Push Up
2
16 reps
RPE 8.5
4
Push Up (Incline)
2
16 reps
RPE 8.5
5
Ring Triceps Extension
3
16 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
11 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
16 reps
RPE 8.5
9
Tricep Kickback
3
16 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
9 reps
RPE 8.5
RPE 8.5
2
Push Up
2
22 reps
RPE 8.5
3
Decline Push Up
2
17 reps
RPE 8.5
4
Push Up (Incline)
2
17 reps
RPE 8.5
5
Ring Triceps Extension
3
17 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
12 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
17 reps
RPE 8.5
9
Tricep Kickback
3
17 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
4
10 reps
RPE 8.5
2
Push Up
2
23 reps
RPE 8.5
3
Decline Push Up
2
18 reps
RPE 8.5
4
Push Up (Incline)
2
18 reps
RPE 8.5
5
Ring Triceps Extension
3
18 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
13 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
9
Tricep Kickback
3
18 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Push Up
2
24 reps
RPE 8.5
3
Decline Push Up
2
19 reps
RPE 8.5
4
Push Up (Incline)
2
19 reps
RPE 8.5
5
Ring Triceps Extension
3
19 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
14 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
19 reps
RPE 8.5
9
Tricep Kickback
3
19 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Push Up
2
25 reps
RPE 8.5
3
Decline Push Up
2
20 reps
RPE 8.5
4
Push Up (Incline)
2
20 reps
RPE 8.5
5
Ring Triceps Extension
3
20 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
15 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
9
Tricep Kickback
3
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
7 reps
RPE 8.5
RPE 8.5
2
Push Up
2
20 reps
RPE 8.5
3
Decline Push Up
2
15 reps
RPE 8.5
4
Push Up (Incline)
2
15 reps
RPE 8.5
5
Ring Triceps Extension
3
15 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
10 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
9
Tricep Kickback
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Push Up
2
21 reps
RPE 8.5
3
Decline Push Up
2
16 reps
RPE 8.5
4
Push Up (Incline)
2
16 reps
RPE 8.5
5
Ring Triceps Extension
3
16 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
11 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
16 reps
RPE 8.5
9
Tricep Kickback
3
16 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
9 reps
RPE 8.5
RPE 8.5
2
Push Up
2
22 reps
RPE 8.5
3
Decline Push Up
2
17 reps
RPE 8.5
4
Push Up (Incline)
2
17 reps
RPE 8.5
5
Ring Triceps Extension
3
17 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
12 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
17 reps
RPE 8.5
9
Tricep Kickback
3
17 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
4
10 reps
RPE 8.5
2
Push Up
2
23 reps
RPE 8.5
3
Decline Push Up
2
18 reps
RPE 8.5
4
Push Up (Incline)
2
18 reps
RPE 8.5
5
Ring Triceps Extension
3
18 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
13 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
9
Tricep Kickback
3
18 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Push Up
2
24 reps
RPE 8.5
3
Decline Push Up
2
19 reps
RPE 8.5
4
Push Up (Incline)
2
19 reps
RPE 8.5
5
Ring Triceps Extension
3
19 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
14 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
19 reps
RPE 8.5
9
Tricep Kickback
3
19 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
3
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Push Up
2
25 reps
RPE 8.5
3
Decline Push Up
2
20 reps
RPE 8.5
4
Push Up (Incline)
2
20 reps
RPE 8.5
5
Ring Triceps Extension
3
20 reps
RPE 8.5
6
Tire Slams
4
25 reps
RPE 8.5
7
Rock Bar Overhead Swings
3
15 reps
RPE 8.5
8
One Arm Lateral Raise (Dumbbell)
3
20 reps
RPE 8.5
9
Tricep Kickback
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8.5
2
Ring Row
2
15 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
4
Neck Extension
3
15 reps
RPE 8.5
5
Neck Curl
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
15 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Ring Row
2
16 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
16 reps
RPE 8.5
4
Neck Extension
3
16 reps
RPE 8.5
5
Neck Curl
3
16 reps
RPE 8.5
6
Shrug (Dumbbell)
3
21 reps
RPE 8.5
7
Hanging Leg Raise
3
16 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
16 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
12 reps
11 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
17 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
17 reps
RPE 8.5
4
Neck Extension
3
17 reps
RPE 8.5
5
Neck Curl
3
17 reps
RPE 8.5
6
Shrug (Dumbbell)
3
22 reps
RPE 8.5
7
Hanging Leg Raise
3
17 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
17 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
13 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
18 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
18 reps
RPE 8.5
4
Neck Extension
3
18 reps
RPE 8.5
5
Neck Curl
3
18 reps
RPE 8.5
6
Shrug (Dumbbell)
3
23 reps
RPE 8.5
7
Hanging Leg Raise
3
18 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
14 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
19 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
19 reps
RPE 8.5
4
Neck Extension
3
19 reps
RPE 8.5
5
Neck Curl
3
19 reps
RPE 8.5
6
Shrug (Dumbbell)
3
24 reps
RPE 8.5
7
Hanging Leg Raise
3
19 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
19 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
15 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
20 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
20 reps
RPE 8.5
4
Neck Extension
3
20 reps
RPE 8.5
5
Neck Curl
3
20 reps
RPE 8.5
6
Shrug (Dumbbell)
3
25 reps
RPE 8.5
7
Hanging Leg Raise
3
20 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 8.5
2
Ring Row
2
15 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
15 reps
RPE 8.5
4
Neck Extension
3
15 reps
RPE 8.5
5
Neck Curl
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
15 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
10 reps
11 reps
RPE 8.5
RPE 8.5
2
Ring Row
2
16 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
16 reps
RPE 8.5
4
Neck Extension
3
16 reps
RPE 8.5
5
Neck Curl
3
16 reps
RPE 8.5
6
Shrug (Dumbbell)
3
21 reps
RPE 8.5
7
Hanging Leg Raise
3
16 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
16 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
12 reps
11 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
17 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
17 reps
RPE 8.5
4
Neck Extension
3
17 reps
RPE 8.5
5
Neck Curl
3
17 reps
RPE 8.5
6
Shrug (Dumbbell)
3
22 reps
RPE 8.5
7
Hanging Leg Raise
3
17 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
17 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
13 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
18 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
18 reps
RPE 8.5
4
Neck Extension
3
18 reps
RPE 8.5
5
Neck Curl
3
18 reps
RPE 8.5
6
Shrug (Dumbbell)
3
23 reps
RPE 8.5
7
Hanging Leg Raise
3
18 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
14 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
19 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
19 reps
RPE 8.5
4
Neck Extension
3
19 reps
RPE 8.5
5
Neck Curl
3
19 reps
RPE 8.5
6
Shrug (Dumbbell)
3
24 reps
RPE 8.5
7
Hanging Leg Raise
3
19 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
19 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
10 reps
15 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Ring Row
2
20 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
3
20 reps
RPE 8.5
4
Neck Extension
3
20 reps
RPE 8.5
5
Neck Curl
3
20 reps
RPE 8.5
6
Shrug (Dumbbell)
3
25 reps
RPE 8.5
7
Hanging Leg Raise
3
20 reps
RPE 8.5
8
Abs Crunch (Weighted)
3
20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Sumo Squat
3
10 reps
RPE 8.5
5
Deadlift (Barbell)
3
10 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
8
Standing Calf Raise
1
20 reps
RPE 8.5
9
Single Leg Calf Raise
1
20 reps
-
10
Seated Calf Raise
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
11 reps
RPE 8.5
3
Goblet Squat
3
11 reps
RPE 8.5
4
Sumo Squat
3
11 reps
RPE 8.5
5
Deadlift (Barbell)
3
11 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
16 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
16 reps
RPE 8.5
8
Standing Calf Raise
1
21 reps
RPE 8.5
9
Single Leg Calf Raise
1
21 reps
-
10
Seated Calf Raise
1
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
12 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 8.5
4
Sumo Squat
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
17 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
17 reps
RPE 8.5
8
Standing Calf Raise
1
22 reps
RPE 8.5
9
Single Leg Calf Raise
1
22 reps
-
10
Seated Calf Raise
1
22 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
13 reps
RPE 8.5
3
Goblet Squat
3
13 reps
RPE 8.5
4
Sumo Squat
3
13 reps
RPE 8.5
5
Deadlift (Barbell)
3
13 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
18 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
18 reps
RPE 8.5
8
Standing Calf Raise
1
23 reps
RPE 8.5
9
Single Leg Calf Raise
1
23 reps
-
10
Seated Calf Raise
1
23 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
14 reps
RPE 8.5
3
Goblet Squat
3
14 reps
RPE 8.5
4
Sumo Squat
3
14 reps
RPE 8.5
5
Deadlift (Barbell)
3
14 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
19 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
19 reps
RPE 8.5
8
Standing Calf Raise
1
24 reps
RPE 8.5
9
Single Leg Calf Raise
1
24 reps
-
10
Seated Calf Raise
1
24 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
15 reps
RPE 8.5
3
Goblet Squat
3
15 reps
RPE 8.5
4
Sumo Squat
3
15 reps
RPE 8.5
5
Deadlift (Barbell)
3
15 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
20 reps
RPE 8.5
8
Standing Calf Raise
1
25 reps
RPE 8.5
9
Single Leg Calf Raise
1
25 reps
-
10
Seated Calf Raise
1
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Sumo Squat
3
10 reps
RPE 8.5
5
Deadlift (Barbell)
3
10 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
15 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
8
Standing Calf Raise
1
20 reps
RPE 8.5
9
Single Leg Calf Raise
1
20 reps
-
10
Seated Calf Raise
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
11 reps
RPE 8.5
3
Goblet Squat
3
11 reps
RPE 8.5
4
Sumo Squat
3
11 reps
RPE 8.5
5
Deadlift (Barbell)
3
11 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
16 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
16 reps
RPE 8.5
8
Standing Calf Raise
1
21 reps
RPE 8.5
9
Single Leg Calf Raise
1
21 reps
-
10
Seated Calf Raise
1
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
12 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 8.5
4
Sumo Squat
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
17 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
17 reps
RPE 8.5
8
Standing Calf Raise
1
22 reps
RPE 8.5
9
Single Leg Calf Raise
1
22 reps
-
10
Seated Calf Raise
1
22 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
13 reps
RPE 8.5
3
Goblet Squat
3
13 reps
RPE 8.5
4
Sumo Squat
3
13 reps
RPE 8.5
5
Deadlift (Barbell)
3
13 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
18 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
18 reps
RPE 8.5
8
Standing Calf Raise
1
23 reps
RPE 8.5
9
Single Leg Calf Raise
1
23 reps
-
10
Seated Calf Raise
1
23 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
14 reps
RPE 8.5
3
Goblet Squat
3
14 reps
RPE 8.5
4
Sumo Squat
3
14 reps
RPE 8.5
5
Deadlift (Barbell)
3
14 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
19 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
19 reps
RPE 8.5
8
Standing Calf Raise
1
24 reps
RPE 8.5
9
Single Leg Calf Raise
1
24 reps
-
10
Seated Calf Raise
1
24 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
2 mins
RPE 8.5
2
Jump Squat
3
15 reps
RPE 8.5
3
Goblet Squat
3
15 reps
RPE 8.5
4
Sumo Squat
3
15 reps
RPE 8.5
5
Deadlift (Barbell)
3
15 reps
RPE 8.5
6
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8.5
7
Glute Bridge (Dumbbell)
3
20 reps
RPE 8.5
8
Standing Calf Raise
1
25 reps
RPE 8.5
9
Single Leg Calf Raise
1
25 reps
-
10
Seated Calf Raise
1
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Ring Dip
1 Set
3 Sets
10 Reps
7 Reps
@8.5
@8.5
2
Push Up
2 Sets
20 Reps
@8.5
3
Decline Push Up
2 Sets
15 Reps
@8.5
4
Push Up (Incline)
2 Sets
15 Reps
@8.5
5
Ring Triceps Extension
3 Sets
15 Reps
@8.5
6
Tire Slams
4 Sets
25 Reps
@8.5
7
Rock Bar Overhead Swings
3 Sets
10 Reps
@8.5
8
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
9
Tricep Kickback
3 Sets
15 Reps
@8.5
Day 2
1
Wide Grip Pull-Up
4 Sets
10 Reps
@8.5
2
Ring Row
2 Sets
15 Reps
@8.5
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
4
Neck Extension
3 Sets
15 Reps
@8.5
5
Neck Curl
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
20 Reps
@8.5
7
Hanging Leg Raise
3 Sets
15 Reps
@8.5
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@8.5
Day 3
1
Jump Rope
1 Set
2 mins
@8.5
2
Jump Squat
3 Sets
10 Reps
@8.5
3
Goblet Squat
3 Sets
10 Reps
@8.5
4
Sumo Squat
3 Sets
10 Reps
@8.5
5
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
6
Bulgarian Split Squat (Barbell)
3 Sets
15 Reps
@8.5
7
Glute Bridge (Dumbbell)
3 Sets
15 Reps
@8.5
8
Standing Calf Raise
1 Set
20 Reps
@8.5
9
Single Leg Calf Raise
1 Set
20 Reps
-
10
Seated Calf Raise
1 Set
20 Reps
-
Day 4
1
Ring Dip
1 Set
3 Sets
10 Reps
7 Reps
@8.5
@8.5
2
Push Up
2 Sets
20 Reps
@8.5
3
Decline Push Up
2 Sets
15 Reps
@8.5
4
Push Up (Incline)
2 Sets
15 Reps
@8.5
5
Ring Triceps Extension
3 Sets
15 Reps
@8.5
6
Tire Slams
4 Sets
25 Reps
@8.5
7
Rock Bar Overhead Swings
3 Sets
10 Reps
@8.5
8
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
9
Tricep Kickback
3 Sets
15 Reps
@8.5
Day 5
1
Wide Grip Pull-Up
4 Sets
10 Reps
@8.5
2
Ring Row
2 Sets
15 Reps
@8.5
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8.5
4
Neck Extension
3 Sets
15 Reps
@8.5
5
Neck Curl
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
20 Reps
@8.5
7
Hanging Leg Raise
3 Sets
15 Reps
@8.5
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@8.5
Day 6
1
Jump Rope
1 Set
2 mins
@8.5
2
Jump Squat
3 Sets
10 Reps
@8.5
3
Goblet Squat
3 Sets
10 Reps
@8.5
4
Sumo Squat
3 Sets
10 Reps
@8.5
5
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
6
Bulgarian Split Squat (Barbell)
3 Sets
15 Reps
@8.5
7
Glute Bridge (Dumbbell)
3 Sets
15 Reps
@8.5
8
Standing Calf Raise
1 Set
20 Reps
@8.5
9
Single Leg Calf Raise
1 Set
20 Reps
-
10
Seated Calf Raise
1 Set
20 Reps
-