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Full body blast w/ landmine and cardio

by Brian M.
14 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
    Oct 08, 2025 11:52

Summary

Unleash your potential with the Full Body Blast program, designed to sculpt and strengthen your entire physique over 16 weeks. This comprehensive plan incorporates landmine exercises and cardio, ensuring a balanced approach to fitness that targets all major muscle groups. With daily workouts, including active recovery sessions, you'll build endurance and power while keeping your body engaged and challenged. Perfect for those with a garage gym setup, this program will elevate your training and help you achieve your fitness goals. Get ready to transform your body and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Other
13.8%
Front Delts
11.3%
Middle Delts
10.5%
Abs
9%
Upper Back
8.5%
Chest
7.4%
Triceps
7.1%
Biceps
4.9%
Quadriceps
4.9%
Glutes
4.5%
Hamstrings
3.6%
Lats
3%
Forearms
2.9%
Lower Back
1.9%
Olympic
1.8%
Rear Delts
1.6%
Adductors
1.2%
Calves
0.9%
Stretching
0.7%
Cardio
0.4%
Full-Body
0.2%
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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
-