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Get Shredded

by Austin01
1 athletes joined

Program Description

**Get Shredded** is a comprehensive 12-week program designed to sculpt your body and enhance your fitness through a mix of bodyweight exercises and cardio. With 72 training sessions, you'll engage in a variety of workouts that include stretching, high-intensity treadmill carries, and targeted core supersets. This program is perfect for intermediate lifters looking to push their limits and achieve a leaner physique. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 01:52
  • Last Edited
    Oct 13, 2025 08:03

Summary

Transform your physique with the **Get Shredded** program, a comprehensive 12-week journey designed to sculpt your body and boost your endurance. Committing to six days a week, you'll engage in a mix of bodyweight exercises, cardio sessions, and targeted strength training, ensuring a balanced approach to fat loss and muscle definition. Each workout is crafted to challenge you, featuring high-intensity supersets and varied cardio to keep your heart rate up and your motivation high. Get ready to push your limits and achieve the shredded look you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
20.1%
Front Delts
9.6%
Other
8%
Glutes
8%
Calves
8%
Middle Delts
6%
Rear Delts
6%
Forearms
6%
Chest
6%
Lats
6%
Triceps
4.8%
Upper Back
4.8%
Biceps
2.4%
Quadriceps
2%
Hamstrings
2%
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START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Treadmill Farmer Carry
3
75 reps
-
3A
Sit Up
3
15 reps
-
3B
Abs Crunch (Bodyweight)
3
20 reps
-
3C
Oblique Crunch
3
15 reps
-
4
Push Up
3
20-25 reps
-
5
Pull-Up (Band)
3
12-15 reps
-
6
1km Row
1
-
7
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
5 Mile Run/Jog/Walk
1
-
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
10 mins
-
2
Incline Treadmill Farmer Carry
3 Sets
75 Reps
-
3A
Sit Up
3 Sets
15 Reps
-
3B
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
3C
Oblique Crunch
3 Sets
15 Reps
-
4
Push Up
3 Sets
20-25 Reps
-
5
Pull-Up (Band)
3 Sets
12-15 Reps
-
6
1km Row
1 Set
-
7
Run
1 Set
-
Day 2
1
Stretching
1 Set
10 mins
-
2
5 Mile Run/Jog/Walk
1 Set
-
Day 4
1
Stretching
1 Set
10 mins
-
2
5 Mile Run/Jog/Walk
1 Set
-
Day 3
1
Stretching
1 Set
10 mins
-
2
Incline Treadmill Farmer Carry
3 Sets
75 Reps
-
3A
Sit Up
3 Sets
15 Reps
-
3B
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
3C
Oblique Crunch
3 Sets
15 Reps
-
4
Push Up
3 Sets
20-25 Reps
-
5
Pull-Up (Band)
3 Sets
12-15 Reps
-
6
1km Row
1 Set
-
7
Run
1 Set
-
Day 5
1
Stretching
1 Set
10 mins
-
2
Incline Treadmill Farmer Carry
3 Sets
75 Reps
-
3A
Sit Up
3 Sets
15 Reps
-
3B
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
3C
Oblique Crunch
3 Sets
15 Reps
-
4
Push Up
3 Sets
20-25 Reps
-
5
Pull-Up (Band)
3 Sets
12-15 Reps
-
6
1km Row
1 Set
-
7
Run
1 Set
-
Day 6
1
Stretching
1 Set
10 mins
-
2
5 Mile Run/Jog/Walk
1 Set
-