Program Description
Improve performance (and aesthetics) with this functional strength training program. Bodyweight movements, conditioning work, and supersets work together to help you build a stronger foundation for a functionally fit physique.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJul 11, 2025 08:05
- Last EditedJul 15, 2025 01:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
10 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Squat (Barbell)
3
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
1
-
4B
Pull-Up (Neutral Grip, Weighted)
1
-
5A
TRX Row
1
-
5B
Pike Push Up
1
-
6A
Lying Leg Raise
1
-
6B
Plank
1
-
7
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
10 reps
-
2
Kettlebell Clean and Press
2
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
-
1B
Burpee
1
10 reps
-
1C
Walking Lunge
1
20 reps
-
1D
Windshield Wipers
1
20 reps
-
1E
Jump Squat
1
10 reps
-
1F
Inverted Row
1
10 reps
-
1G
Side Lunge
1
20 reps
-
2A
Lunge (Dumbbell)
3
5 reps
-
2B
Side Lunge
3
5 reps
-
2C
Reverse Lunge (Dumbbell)
3
5 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Windshield Wipers1 Set
10 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10 Reps
-
1G
Side Lunge1 Set
10 Reps
-
2
Squat (Barbell)3 Sets
4 Sets
12 Reps
5 Reps
-
-
3
Romanian Deadlift (Barbell)1 Set
4 Sets
12 Reps
5 Reps
-
-
4A
Incline Bench Press (Dumbbell)1 Set
-
4B
Pull-Up (Neutral Grip, Weighted)1 Set
-
5A
TRX Row1 Set
-
5B
Pike Push Up1 Set
-
6A
Lying Leg Raise1 Set
-
6B
Plank1 Set
-
7
100m Sprint8 Sets
-
Day 2
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Windshield Wipers1 Set
20 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10 Reps
-
1G
Side Lunge1 Set
10 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)2 Sets
4 Sets
12 Reps
15 Reps
-
-
2B
TRX Row2 Sets
4 Sets
12 Reps
15 Reps
-
-
3
Bulgarian Split Squat (Barbell)2 Sets
4 Sets
12 Reps
10 Reps
-
-
4A
Bicep Curl (Dumbbell)1 Set
4 Sets
12 Reps
15 Reps
-
-
4B
Dip (Assisted)1 Set
4 Sets
12 Reps
15 Reps
-
-
5A
Deadlift (Dumbbell)3 Sets
15 Reps
-
5B
Single Leg Calf Raise (Weighted)3 Sets
15 Reps
-
6A
Sit Up3 Sets
20 Reps
-
6B
Lying Leg Raise3 Sets
20 Reps
-
7
Sled Push And Drag3 Sets
1 Reps
-
Day 3
1A
Eccentric Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Windshield Wipers1 Set
20 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10 Reps
-
1G
Side Lunge1 Set
10 Reps
-
2
Kettlebell Clean and Press2 Sets
3 Sets
15 Reps
8 Reps
-
-
3
Box Jump5 Sets
10 Reps
-
4
Walking Lunge3 Sets
1 Reps
-
5
Pike Push Up1 Set
3 Sets
10 Reps
8 Reps
-
-
6
Single Arm DB Bench Press3 Sets
8 Reps
-
7
Barbell Row1 Set
3 Sets
12 Reps
8 Reps
-
-
8
Side Plank with Reach Through1 Set
-
9
100m Sprint8 Sets
-
Day 4
1A
Push Up1 Set
20 Reps
-
1B
Burpee1 Set
10 Reps
-
1C
Walking Lunge1 Set
20 Reps
-
1D
Windshield Wipers1 Set
20 Reps
-
1E
Jump Squat1 Set
10 Reps
-
1F
Inverted Row1 Set
10 Reps
-
1G
Side Lunge1 Set
20 Reps
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2A
Lunge (Dumbbell)3 Sets
5 Reps
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2B
Side Lunge3 Sets
5 Reps
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2C
Reverse Lunge (Dumbbell)3 Sets
5 Reps
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3
Calf Raise (Bodyweight)3 Sets
12 Reps
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4A
Chin-Up (Assisted)4 Sets
12 Reps
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4B
Bench Press (Barbell)4 Sets
12 Reps
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5A
Shrug (Dumbbell)3 Sets
12 Reps
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5B
Kettlebell Swing3 Sets
12 Reps
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6A
Abs Crunch (Bodyweight)3 Sets
20 Reps
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6B
Hanging Leg Raise3 Sets
20 Reps
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