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Get Shredded

by Austin01

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 02:35
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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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
-