PROGRAM BY The Caped Crusader
Batman's Training Routine
Program overview
Program Details
Program Length
12 weeks
Program Description
This is the Batman training routine from the Batman files. Try if you dare.
Workout Duration
180 mins
Equipment
Full Gym
Specialization
Powerlifting, Bodyweight Training, Olympic Weightlifting
Difficulty
Advanced
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4.5 Stars on Apple App StoreWeek 1
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 2
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 3
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 4
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 5
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 6
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 7
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 8
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
23 Mins, 20 Secs
9 RPE
2
Run
1
1 Hrs, 30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 9
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 10
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 11
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
Week 12
Day 1 · Sunday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 2 · Monday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Muscle Up
5
20 Reps
9 RPE
4
Box Jump
8
12 Reps
9 RPE
5
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
7
Yoga
1
1800 Reps
9 RPE
Day 3 · Tuesday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Swim
1
20 Mins
9 RPE
4
Deadlift (Barbell)
7
5 Reps
9 RPE
5
Deadlift (Barbell)
1
30 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 4 · Wednesday ( OFF DAY )
2 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 Hrs, 36 Mins, 40 Secs
9 RPE
2
Yoga
1
30 Mins
9 RPE
Day 5 · Thursday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Shadow Kickboxing
1
30 Mins
9 RPE
3
Squat (Barbell)
10
5 Reps
9 RPE
4
Yoga
1
30 Mins
9 RPE
5
Abs Crunch (Bodyweight)
6
50 Reps
9 RPE
6
Shadow Boxing
1
30 Mins
9 RPE
Day 6 · Friday
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
7 RPE
2
Yoga
1
30 Mins
9 RPE
3
Clean and Jerk
8
3 Reps
9 RPE
4
Run
1
15 Mins
9 RPE
5
Kettlebell Swing
5
21 Reps
9 RPE
6
Pull Up (Bodyweight)
5
12 Reps
9 RPE
7
Shadow Kickboxing
1
30 Mins
9 RPE
Day 7 · Saturday
6 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 Mins
9 RPE
2
Yoga
1
30 Mins
9 RPE
3
Abs Crunch (Bodyweight)
5
50 Reps
9 RPE
4
Push Up
5
50 Reps
9 RPE
5
Shadow Boxing
1
30 Mins
9 RPE
6
Swim
1
20 Mins
9 RPE
