PROGRAM BY Frank Castle
Punisher Workout Routine
Program overview
Program Details
Program Length
12 weeks
Program Description
This is really a 5 day routine, but can be broken down and utilized as four if that’s all you can make time for. The day to cut would be day three, but, obviously, the more days and time you put into it, the better results you’ll get.
Workout Duration
180 mins
Equipment
Full Gym
Specialization
Bodybuilding, Athletics, Olympic Weightlifting
Difficulty
Intermediate, Advanced
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4.5 Stars on Apple App StoreWeek 1
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 2
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 3
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 Mins
9 RPE
2
Push Up
3
25 Reps
9 RPE
3
Jog
1
10 Mins
9 RPE
4
Bench Press (Barbell)
5
10 Reps
9 RPE
5
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
6
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
7
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
8
Shadow Boxing
1
3 Mins
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 4
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
30 Reps
9 RPE
2
Burpee
1
20 Reps
9 RPE
3
Pull Up (Bodyweight)
1
10 Reps
9 RPE
4
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
5
Standing Calf Raise
3
15 Reps
9 RPE
6
Leg Press
3
10 Reps
9 RPE
7
Hamstring Curl
3
10 Reps
9 RPE
8
Shadow Boxing
1
1 Mins
9 RPE
9
Box Jump
1
50 Reps
10 RPE
10
Sit Up
1
40 Reps
9 RPE
11
Jog
1
10 Mins
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 Reps
9 RPE
2
Shrug (Dumbbell)
3
10 Reps
9 RPE
3
Jog
1
10 Mins
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 5
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 6
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 7
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 8
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 9
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 10
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 11
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
Week 12
Day 1 · Bench Press
8 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Bench Press (Barbell)
5
10 Reps
9 RPE
3
Close Grip Bench Press (Smith Machine)
3
10 Reps
9 RPE
4
Incline Bench Press (Barbell)
3
10 Reps
9 RPE
5
Overhead Tricep Extension (Cable)
3
10 Reps
9 RPE
6
Shadow Boxing
1
3 Mins
9 RPE
7
Jump Rope
3
1 Mins
9 RPE
8
Push Up
3
25 Reps
9 RPE
Day 2 · Squats
11 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Squat (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
5 Reps
3 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Standing Calf Raise
3
15 Reps
9 RPE
4
Leg Press
3
10 Reps
9 RPE
5
Hamstring Curl
3
10 Reps
9 RPE
6
Shadow Boxing
1
1 Mins
9 RPE
7
Box Jump
1
50 Reps
10 RPE
8
Sit Up
1
40 Reps
9 RPE
9
Front Squat (Barbell)
1
30 Reps
9 RPE
10
Burpee
1
20 Reps
9 RPE
11
Pull Up (Bodyweight)
1
10 Reps
9 RPE
Day 3 · Cardio and Bodyweight
4 Exercises
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 Mins
9 RPE
2
Pull Up (Bodyweight)
3
10 Reps
9 RPE
3
Dip (Bodyweight)
3
15 Reps
9 RPE
4
Push Up
3
25 Reps
9 RPE
Day 4 · Military Press
9 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Military Press (Barbell)
5
10 Reps
9 RPE
3
Shrug (Dumbbell)
3
10 Reps
9 RPE
4
Arnold Press
3
10 Reps
9 RPE
5
Seated Front Raise
3
10 Reps
9 RPE
6
400m Sprint
1
1 Reps
10 RPE
7
Clean and Press
1
15 Reps
9 RPE
8
Shadow Boxing
1
2 Mins
9 RPE
9
Med Ball Slam
3
10 Reps
9 RPE
Day 5 · Deadlift
7 Exercises
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 Mins
9 RPE
2
Deadlift (Barbell)
1
2
3
4
5
6
7
8
9
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
7 RPE
7 RPE
7 RPE
7 RPE
7 RPE
8 RPE
9 RPE
9 RPE
10 RPE
3
Preacher Curl (Barbell)
3
10 Reps
9 RPE
4
Lat Pulldown
3
10 Reps
9 RPE
5
Dumbbell Row
3
10 Reps
9 RPE
6
Box Jump
1
50 Reps
10 RPE
7
Pike Push Up
3
25 Reps
9 RPE
