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High Rep Fat Loss

by Bhavin S.

Program Description

Unlock your potential with the High Rep Fat Loss program, an 18-week journey designed to torch calories and sculpt your physique. Committing to five days a week, you'll engage in high-repetition strength training that maximizes fat burning while building lean muscle. This program combines intensity with volume, ensuring every workout challenges you and keeps your metabolism revved. Get ready to transform your body and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2026 07:36
  • Last Edited
    Feb 18, 2026 07:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.9%
Glutes
13.2%
Abs
12%
Triceps
10%
Front Delts
9.6%
Hamstrings
9.4%
Upper Back
5.6%
Biceps
4.7%
Middle Delts
3.9%
Adductors
3.4%
Lats
3.2%
Forearms
2.3%
Other
2.1%
Chest
1.5%
Rear Delts
1.5%
Cardio
0.8%
Lower Back
0.8%
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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
1A
Goblet Squat
3
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
2B
Jump Squat
3
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
2B
Jump Squat
3
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
2B
Jump Squat
3
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
2B
Jump Squat
3
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
2B
Jump Squat
3
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 8
2B
Jump Squat
3
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
20 reps
RPE 8
1B
Walking Lunge (Dumbbell)
4
20 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 8
2B
Jump Squat
4
15 reps
RPE 8
3A
Kettlebell Swing
5
20 reps
RPE 8
3B
Squat (Bodyweight)
5
15 reps
-
3C
Mountain Climber
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 8
2B
Push Up
3
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 8
2B
Push Up
3
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 8
2B
Push Up
3
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 8
2B
Push Up
3
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 8
2B
Push Up
3
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
3
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 8
2B
Push Up
3
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
4
20 reps
RPE 8
1B
Single Arm Row (Dumbbell)
4
15 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
4
20 reps
RPE 8
2B
Push Up
4
20-25 reps
-
3A
Squat Thruster
5
15 reps
RPE 8
3B
Jumping Jack
5
40 reps
-
3C
Russian Twist (Dumbbell)
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3A
Bicep Curl (Cable)
3
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
3C
Face Pull
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3A
Bicep Curl (Cable)
3
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
3C
Face Pull
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3A
Bicep Curl (Cable)
3
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
3C
Face Pull
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3A
Bicep Curl (Cable)
3
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
3C
Face Pull
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3A
Bicep Curl (Cable)
3
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
3C
Face Pull
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
3
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3A
Bicep Curl (Cable)
3
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
3C
Face Pull
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
4
20 reps
RPE 8
1B
Bent Over Row (Dumbbell)
4
20 reps
RPE 8
1C
Kettlebell Swing
4
25 reps
RPE 8
1D
Plank with Shoulder Taps
4
30 reps
RPE 8
2A
Hammer Curl (Dumbbell)
4
20 reps
RPE 8
2B
Skull Crusher (Dumbbell)
4
20 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
3A
Bicep Curl (Cable)
4
20 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
20 reps
RPE 8
3C
Face Pull
4
20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1A
Goblet Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
1B
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2B
Jump Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3A
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
@8
3B
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
3C
Mountain Climber
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
1B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2B
Push Up
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
3A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
@8
3B
Jumping Jack
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
-
3C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
1C
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@8
@8
@8
@8
1D
Plank with Shoulder Taps
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
@8
@8
@8
@8
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
3A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
3C
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8