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BoostcampPNG

Hybrid Boxing

by Pj D.
3 athletes joined

Program Description

This is a program specifically designed for me. Amateur Boxing while maintaining an aesthetic physique.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2025 06:10
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unleash your potential with the **Hybrid Boxing** program, a comprehensive 16-week training plan designed to elevate your fitness through a blend of cardio and boxing techniques. With daily workouts, you'll tackle everything from 5K runs and jump rope sessions to strength training with barbell squats and kettlebell rows. This program is perfect for those looking to boost endurance, refine boxing skills, and build overall strength, all while engaging in a dynamic and varied routine. Get ready to sweat, challenge yourself, and transform your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
5
-
-
2
Jump Rope
3
3 mins
-
3
Box Jump
3
15 reps
-
4
Squat (Barbell)
4
5-8 reps
RPE 7
5
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
7
Single-Leg Leg Curl
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Shadow Boxing
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
-
2
Jump Rope
3
3 mins
-
3
Deadlift (Barbell)
5
5 reps
RPE 5
4
Kettlebell Gorilla Row
3
12-16 reps
RPE 10
5
Chin-Up (Weighted)
3
8-12 reps
RPE 8
6
Upright Row (Barbell)
3
8-12 reps
RPE 8
7
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8
8
Hanging Leg Raise
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
10
-
-
2A
Jump Rope
3
3 mins
-
2B
Push Up
3
10-30 reps
RPE 10
3
Bench Press (Barbell)
3
5-8 reps
RPE 7
4
Push Press (Barbell)
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Cable Crunch
2
6-30 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
-
-
2
Walk
1
120 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Run
5 Sets
-
-
2
Jump Rope
3 Sets
3 mins
-
3
Box Jump
3 Sets
15 Reps
-
4
Squat (Barbell)
4 Sets
5-8 Reps
@7
5
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
7
Single-Leg Leg Curl
2 Sets
10-15 Reps
@10
Day 2
1
Run
1 Set
5 Reps
-
2
Shadow Boxing
1 Set
60 mins
-
Day 3
1
Run
1 Set
5 Reps
-
2
Shadow Boxing
1 Set
60 mins
-
Day 4
1
Run
1 Set
5 Reps
-
2
Shadow Boxing
1 Set
60 mins
-
Day 5
1
Run
1 Set
5 Reps
-
2
Jump Rope
3 Sets
3 mins
-
3
Deadlift (Barbell)
5 Sets
5 Reps
@5
4
Kettlebell Gorilla Row
3 Sets
12-16 Reps
@10
5
Chin-Up (Weighted)
3 Sets
8-12 Reps
@8
6
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
7
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
@8
8
Hanging Leg Raise
2 Sets
6-30 Reps
@10
Day 6
1
Run
10 Sets
-
-
2A
Jump Rope
3 Sets
3 mins
-
2B
Push Up
3 Sets
10-30 Reps
@10
3
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
4
Push Press (Barbell)
3 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Cable Crunch
2 Sets
6-30 Reps
@10
Day 7
1
Yoga
1 Set
-
-
2
Walk
1 Set
120 mins
-