Program Description
This program is built for the martial archetype. Not the hobbyist. Not the spectator. The one who trains because order must be carried in the body. Strength is forged, not displayed. Speed is preserved, not sacrificed. Power is cultivated only when it answers to control. DOMINION builds force that obeys. Heavy lifts root the body in structure. Conditioning tempers the breath under pressure. Rotation, footwork, and timing remain sovereign. Muscle is not decoration. It is armor earned through function. Fat loss is not chased. It falls away under discipline. Every session restores posture. Every rep reinforces balance. Every breath trains composure. This is not physique culture. This is preparation for movement, contact, and consequence. No excess. No softness. No wasted motion. Only control. Only presence. Only execution.
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout100 minutes
- CreatedFeb 02, 2026 06:33
- Last EditedFeb 24, 2026 06:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Hamstrings
12.8%
Glutes
12.4%
Quadriceps
12%
Lats
10.7%
Abs
7.4%
Rear Delts
5.9%
Biceps
5.4%
Lower Back
5.3%
Front Delts
2.8%
Triceps
2.8%
Adductors
2.5%
Middle Delts
2.4%
Other
1.6%
Forearms
0.9%
Chest
0.3%
Full-Body
0.1%
Abductors
0.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
6 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
3A
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
3B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5A
Zottman Curl
3
8-10 reps
RPE 7-7.5
5B
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7-8
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
5
4 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6 reps
RPE 7-8
3A
Pull-Up (Neutral Grip, Bodyweight)
4
5-6 reps
RPE 7-8
3B
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4A
Lateral Raise (Lean-Away)
5
12 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 7
5
Rotational Cable Press
3
6 reps
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 5
2A
Half Kneeling Arnold Press (Dumbbell)
3
4-5 reps
RPE 7-7.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
4
6-8 reps
RPE 7-8
4A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
5
Bear Hug
3
AMRAP
RPE 7
6
Hand Weave Flow
2
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 6
2
Trap Bar Deadlift
5
2-3 reps
RPE 7.5-8
3A
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
3B
Single-Leg Leg Curl
3
10-12 reps
RPE 7
4A
Front-Foot Elevated Goblet Squat
3
6-8 reps
RPE 7
4B
Spanish Squat
3
8-10 reps
RPE 7
5
Prowler Push
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 7
4
Spanish Squat
3
10 reps
RPE 7
5
Med Ball Slam
3
5 reps
RPE 7
6
Anti-Rotation (Core)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-12 mins
RPE 6
2
Trap Bar Deadlift
5
3 reps
RPE 7.5-8
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7-7.5
4
Isometric Romanian Deadlift Hold
3
1 mins
RPE 7
5
Spanish Squat
3
1+ reps
RPE 7
6
Bear Hug
3
1 mins
RPE 7
7
Finisher
4
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Intensity Conditioning
1
15-20 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
1
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7-7.5
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
1
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
4-6 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
5 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
6 reps
RPE 7-8
5
Rotational Cable Chop
3
6 reps
RPE 7
6
Bear Hug Hold
3
AMRAP
RPE 7
7
Hand Weave Flow
2
2 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
4
5-7 reps
RPE 7-8
3
Half-Kneeling Single-Arm Landmine Press
3
6 reps
RPE 7-7.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7
5A
Lateral Raise (Lean-Away)
3
12-15 reps
RPE 7
5B
Face Pull
3
12-15 reps
RPE 7
6A
Zottman Curl
3
8-10 reps
RPE 7-7.5
6B
Farmer's Walk (Weighted)
1
AMRAP
RPE 7-8
7
Hand Weave Flow
2
2 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
4-5 reps
RPE 7.5
3
Lateral Lunge
3
6 reps
RPE 7
4
Hip Thrust (Dumbbell)
3
6 reps
RPE 7
5
Lateral Bound
3
4 reps
RPE 7
6
Copenhagen Plank
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
8-10 mins
RPE 7
2
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 7-7.5
3A
Split Squat (Hip-Locked) Glute Bias
3
6-8 reps
RPE 7
3B
Copenhagen Plank
3
AMRAP
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 6.5-7
5
Hamstring Curl
1
10-12 reps
RPE 7
6
Finisher
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
10-15 mins
RPE 7
2
Mobility Flow
1
15-20 mins
RPE 7
3
Hand Weave Flow
2
2 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 7
3
Breathing
1
-
Week 1
1 / 18 Weeks
Day 1
1
Warm-Up1 Set
8-10 mins
@5
2A
Half Kneeling Arnold Press (Dumbbell)3 Sets
6 Reps
@7-7.5
2B
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
@7-8
3A
Pull-Up (Neutral Grip, Bodyweight)4 Sets
6-8 Reps
@7-8
3B
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
4A
Lateral Raise (Lean-Away)3 Sets
12-15 Reps
@7
4B
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@7
5A
Zottman Curl3 Sets
8-10 Reps
@7-7.5
5B
Tricep Rope Push Down (Cable)3 Sets
10-12 Reps
@7-8
6
Hand Weave Flow2 Sets
2 mins
@6
Day 2
1
Warm-Up1 Set
8-10 mins
@6
2
Trap Bar Deadlift5 Sets
2-3 Reps
@7.5-8
3A
Bulgarian Split Squat (Dumbbell)3 Sets
6-8 Reps
@7-7.5
3B
Single-Leg Leg Curl3 Sets
10-12 Reps
@7
4A
Front-Foot Elevated Goblet Squat3 Sets
6-8 Reps
@7
4B
Spanish Squat3 Sets
8-10 Reps
@7
5
Prowler Push4 Sets
AMRAP
@7
Day 3
1
Low Intensity Conditioning1 Set
15-20 mins
@7
2
Mobility Flow1 Set
15-20 mins
@7
3
Hand Weave Flow2 Sets
2 mins
@7
Day 4
1
Warm-Up1 Set
8-10 mins
@7
2
Pull-Up (Neutral Grip, Bodyweight)1 Set
5-7 Reps
@7-8
3
Half-Kneeling Single-Arm Landmine Press3 Sets
6 Reps
@7
4
Single Arm Row (Dumbbell)3 Sets
8-10 Reps
@7-7.5
5A
Lateral Raise (Lean-Away)3 Sets
12-15 Reps
@7
5B
Face Pull3 Sets
12-15 Reps
@7
6A
Zottman Curl1 Set
8-10 Reps
@7-7.5
6B
Farmer's Walk (Weighted)1 Set
AMRAP
@7-8
7
Hand Weave Flow2 Sets
2 mins
@7
Day 5
1
Warm-Up1 Set
8-10 mins
@7
2
Romanian Deadlift (Barbell)4 Sets
5-6 Reps
@7-7.5
3A
Split Squat (Hip-Locked) Glute Bias3 Sets
6-8 Reps
@7
3B
Copenhagen Plank3 Sets
AMRAP
@7
4
Single Leg Romanian Deadlift3 Sets
8 Reps
@6.5-7
5
Hamstring Curl1 Set
10-12 Reps
@7
6
Finisher1 Set
AMRAP
@7
Day 6
1
Warm-Up1 Set
10-15 mins
@7
2
Mobility Flow1 Set
15-20 mins
@7
3
Hand Weave Flow2 Sets
2 mins
@6
Day 7
1
Walk1 Set
15-30 mins
@6
2
Stretching1 Set
10-15 mins
@7
3
Breathing1 Set
-