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BoostcampPNG

StrongFirst Novacaine v. 3

by Vamana D.

Program Description

Building the engine to compete and run Spartans Races. Optimized to enhance the beginner trainer endurance capacity, and build functional strength. All within about an hour a day.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 14, 2026 09:43
  • Last Edited
    Mar 26, 2026 02:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Full Body
15.6%
Front Delts
11.7%
Glutes
7.8%
Hamstrings
7.8%
Lats
7.8%
Upper Back
7.8%
Biceps
6.3%
Cardio
5.5%
Chest
3.9%
Triceps
3.9%
Forearms
2.3%
Abs
2.3%
Other
1.6%
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GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 8
2
Turkish Get Up
10
1 reps
-
3
Front Squat (Kettlebell)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
5
5 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Q&D 033
1
24 mins
RPE 7
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Suitcase Carry
3
1 mins
-
4A
VO2 Max Intervals
1
4 mins
RPE 10
4B
Rest
1
4 mins
-
4C
VO2 Max Intervals
1
4 mins
RPE 10
4D
Rest
1
4 mins
-
4E
VO2 Max Intervals
1
4 mins
RPE 10
4F
Rest
1
4 mins
-
4G
VO2 Max Intervals
1
4 mins
RPE 10
4H
Rest
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40-80 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
10 reps
RPE 6
2
Turkish Get Up
10
1 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Pull-Up (Assisted)
5
3 reps
RPE 8
5
Run
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
A + A
1
20-40 mins
RPE 6-7
Week 1
1 / 18 Weeks
Day 1
1
Kettlebell Swing
10 Sets
10 Reps
@8
2
Turkish Get Up
10 Sets
1 Reps
-
3
Front Squat (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
5
Run
1 Set
20 mins
@8
Day 2
1
Cardio (LISS)
1 Set
40-80 mins
@6
Day 3
1
Q&D 033
1 Set
24 mins
@7
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Suitcase Carry
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
4A
VO2 Max Intervals
1 Set
4 mins
@10
4B
Rest
1 Set
4 mins
-
4C
VO2 Max Intervals
1 Set
4 mins
@10
4D
Rest
1 Set
4 mins
-
4E
VO2 Max Intervals
1 Set
4 mins
@10
4F
Rest
1 Set
4 mins
-
4G
VO2 Max Intervals
1 Set
4 mins
@10
4H
Rest
1 Set
4 mins
-
Day 4
1
Cardio (LISS)
1 Set
40-80 mins
@6
Day 5
1
Kettlebell Swing
10 Sets
10 Reps
@6
2
Turkish Get Up
10 Sets
1 Reps
@6
3
Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Pull-Up (Assisted)
5 Sets
3 Reps
@8
5
Run
1 Set
20 mins
@8
Day 6
1
Cardio (LISS)
1 Set
60-120 mins
@6
Day 7
1
A + A
1 Set
20-40 mins
@6-7