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Full body blast w/ landmine and cardio

by Brian M.
1 athletes joined
5.0
(1 rating)

Program Description

This 16-week program is built to get you stronger, leaner, and more athletic. Week 1 hits the classics with barbells and dumbbells, while Week 2 switches it up with landmine training for fresh angles and explosive power. Every workout blends strength, conditioning, and core work so you’re not just lifting — you’re building real performance. Stick to the plan, push yourself each week, and watch your strength and conditioning take off.

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 09:42
  • Last Edited
    Aug 25, 2025 11:58
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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
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Band Pull Apart
1
20 reps
-
3
Walking Lunge
4
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
5
Barbell Row
4
8 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Battle Ropes
3
1 mins
-
9
Lying Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Chest Press (Machine)
1
20 reps
-
5
Cable Low Row
1
20 reps
-
6
Meadow Row
3
10 reps
-
7
Landmine Press
3
8 reps
-
8
Landmine Push Press
3
10 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
10
Pull-Up (Bodyweight)
3
AMRAP
-
11
Battle Ropes
5
30 secs
-
12
Windshield Wipers
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Cat Cow Stretch
2
5 reps
-
3
Stretching
1
5 mins
-
4
Squat (Bodyweight)
1
20 reps
-
5
Glute Bridge (Bodyweight)
1
15 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Romanian Deadlift (Barbell)
4
10 reps
-
8
Step-Up (Weighted)
3
12 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
8
20 secs
-
11
Jump Rope
4
1 mins
-
12
Plank (Weighted)
3
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Lunge (Bodyweight)
1
10 reps
-
5
Hip Openers
1
10 reps
-
6
Squat to Press (Dumbbell)
4
8 reps
-
7
Sumo Deadlift (Barbell)
4
10 reps
-
8
Reverse Lunge (Dumbbell)
3
10 reps
-
9
Standing Calf Raise
1
15 reps
-
10
Sprint
10
15 secs
-
11
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Bicep Curl ( Band)
1
20 reps
-
3
Tricep Pushdown ( Band )
1
20 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Bench Press (Close Grip)
1
-
7
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Shrug (Dumbbell)
4
15 reps
-
10
Battle Ropes
6
20 secs
-
11
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Bicep Curl ( Band)
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Shoulder To Shoulder Press
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bench Press (Close Grip)
4
8-10 reps
-
9
Landmine Shrugs
4
12 reps
-
10
Battle Ropes
6
20 secs
-
11
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
25-40 mins
-
2
Jump Rope
5
2 mins
-
3
Side Plank
3
30 secs
-
4
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Jump Rope
6
90 secs
-
3
Bird Dog
3
12 reps
-
4
Side Plank
3
12 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Push Up
1
15 reps
-
5
Band Shoulder Dislocates
1
12 reps
-
6
Incline Bench Press (Barbell)
4
8 reps
-
7
Overhead Press (Dumbbell)
3
10 reps
-
8
Chest Fly (Dumbbell)
3
12 reps
-
9
Dip (Weighted)
4
AMRAP
-
10
Shrug (Dumbbell)
4
12 reps
-
11
Battle Ropes
5
20 secs
-
12
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Tricep Pushdown ( Band )
1
20 reps
-
5
Band Pull Apart
1
20 reps
-
6
Landmine Floor Press
4
8-10 reps
-
7
Landmine Overhead Press
3
10 reps
-
8
Landmine Fly/press Hybrid
3
12 reps
-
9
Dip (Bodyweight)
4
AMRAP
-
10
Landmine Shrugs
4
15 reps
-
11
Battle Ropes
5
20 secs
-
12
Russian Twist
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Band Face Pull
1
15 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Deadlift (Barbell)
4
6 reps
-
6
Barbell Row
4
8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Farmer's Walk (Weighted)
4
30-60 secs
-
10
Sprint
6
20 secs
-
11
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Stretching
1
5 mins
-
3
Cat Cow Stretch
2
5 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Band Face Pull
1
15 reps
-
6
Landmine Deadlift
4
8 reps
-
7
Landmine One Arm Row
4
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
-
9
Landmine Reverse Curl To Press
3
12 reps
-
10
Farmer's Walk (Weighted)
4
30-45 secs
-
11
Sprint
6
20 secs
-
12
Hanging Knee Raise W/ Twist
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Mobility Stretches
1
15 mins
-
Week 1
1 / 16 Weeks
Day 4
1
Light Jog
1 Set
25-40 mins
-
2
Jump Rope
5 Sets
2 mins
-
3
Side Plank
3 Sets
30 secs
-
4
Dead Bug
3 Sets
12 Reps
-
Day 1
1
Jump Rope
1 Set
3 mins
-
2
Band Pull Apart
1 Set
20 Reps
-
3
Walking Lunge
4 Sets
10 Reps
-
4
Bench Press (Barbell)
4 Sets
8 Reps
-
5
Barbell Row
4 Sets
8 Reps
-
6
Overhead Press (Barbell)
3 Sets
8 Reps
-
7
Shrug (Barbell)
4 Sets
12 Reps
-
8
Battle Ropes
3 Sets
1 mins
-
9
Lying Leg Raise
4 Sets
15 Reps
-
Day 2
1
Jump Rope
1 Set
3 mins
-
2
Cat Cow Stretch
2 Sets
5 Reps
-
3
Stretching
1 Set
5 mins
-
4
Squat (Bodyweight)
1 Set
20 Reps
-
5
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
6
Squat (Barbell)
4 Sets
8 Reps
-
7
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
8
Step-Up (Weighted)
3 Sets
12 Reps
-
9
Standing Calf Raise
4 Sets
15 Reps
-
10
Sprint
8 Sets
20 secs
-
11
Jump Rope
4 Sets
1 mins
-
12
Plank (Weighted)
3 Sets
45 secs
-
Day 3
1
Jump Rope
1 Set
3 mins
-
2
Bicep Curl ( Band)
1 Set
20 Reps
-
3
Tricep Pushdown ( Band )
1 Set
20 Reps
-
4
Bicep Curl (Barbell)
4 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Bench Press (Close Grip)
1 Set
-
7
Overhead Tricep Extension (Dumbbell)
4 Sets
8 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
9
Shrug (Dumbbell)
4 Sets
15 Reps
-
10
Battle Ropes
6 Sets
20 secs
-
11
Ab Wheel
3 Sets
10 Reps
-
Day 5
1
Jump Rope
1 Set
3 mins
-
2
Stretching
1 Set
5 mins
-
3
Cat Cow Stretch
2 Sets
5 Reps
-
4
Push Up
1 Set
15 Reps
-
5
Band Shoulder Dislocates
1 Set
12 Reps
-
6
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
7
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
8
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
9
Dip (Weighted)
4 Sets
AMRAP
-
10
Shrug (Dumbbell)
4 Sets
12 Reps
-
11
Battle Ropes
5 Sets
20 secs
-
12
Hanging Leg Raise
3 Sets
12 Reps
-
Day 6
1
Jump Rope
1 Set
3 mins
-
2
Stretching
1 Set
5 mins
-
3
Band Face Pull
1 Set
15 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
10 Reps
-
5
Deadlift (Barbell)
4 Sets
6 Reps
-
6
Barbell Row
4 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
9
Farmer's Walk (Weighted)
4 Sets
30-60 secs
-
10
Sprint
6 Sets
20 secs
-
11
Pallof Press
3 Sets
12 Reps
-
Day 7
1
Cardio
1 Set
15-20 mins
-