Programs

Three twelve-week tracks. Pick the one that matches your equipment, then follow the weekly sessions below.

The 4+3 rule

To earn your deposit back you need at least four check-ins and three logged workouts per week, in ten of the twelve weeks. The refund pays out in three tranches (100/100/200 USDC) across the program's three four-week blocks, so missing one block only forfeits that tranche.

Home

Bodyweight and bands, no gym required.

Bench, bands, pull-up bar (optional)

Gym

Barbell, dumbbells, and cable machines.

Barbell, dumbbells, cables, bench

Hybrid

A mix of home and gym equipment.

Dumbbells, kettlebell, bench, pull-up bar

Home track — 12 weeks

Week 1: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 1, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	2	11 reps	7
Pike push-up	2	9 reps	7
Bench dips	2	11 reps	7
Band chest press	2	13 reps	7
Plank	3	30s	8

Pull + legs — Home week 1, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	2	9 reps	7
Band row	2	13 reps	7
Bodyweight squat	2	16 reps	7
Reverse lunge	2	11 reps	7
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 1, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	2	11 reps	7
Band pull-apart	2	16 reps	7
Wall sit	2	22s	7
Burpee	3	10 reps	8

Week 2: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 2, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	3	12 reps	8
Pike push-up	3	10 reps	8
Bench dips	3	12 reps	8
Band chest press	3	14 reps	8
Plank	3	30s	8

Pull + legs — Home week 2, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	3	10 reps	8
Band row	3	14 reps	8
Bodyweight squat	3	17 reps	8
Reverse lunge	3	12 reps	8
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 2, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	3	12 reps	8
Band pull-apart	3	17 reps	8
Wall sit	3	24s	8
Burpee	3	10 reps	8

Week 3: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 3, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	3	13 reps	9
Pike push-up	3	11 reps	9
Bench dips	3	13 reps	9
Band chest press	3	15 reps	9
Plank	3	30s	8

Pull + legs — Home week 3, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	3	11 reps	9
Band row	3	15 reps	9
Bodyweight squat	3	18 reps	9
Reverse lunge	3	13 reps	9
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 3, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	3	13 reps	9
Band pull-apart	3	18 reps	9
Wall sit	3	26s	9
Burpee	3	10 reps	8

Week 4 — deload: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 4, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	2	8 reps	5
Pike push-up	2	6 reps	5
Bench dips	2	8 reps	5
Band chest press	2	10 reps	5
Plank	2	20s	6

Pull + legs — Home week 4, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	2	6 reps	5
Band row	2	10 reps	5
Bodyweight squat	2	13 reps	5
Reverse lunge	2	8 reps	5
Glute bridge	2	13 reps	6

Full body + conditioning — Home week 4, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	2	8 reps	5
Band pull-apart	2	13 reps	5
Wall sit	2	20s	5
Burpee	2	8 reps	6

Week 5: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 5, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	2	11 reps	7
Pike push-up	2	9 reps	7
Bench dips	2	11 reps	7
Band chest press	2	13 reps	7
Plank	3	30s	8

Pull + legs — Home week 5, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	2	9 reps	7
Band row	2	13 reps	7
Bodyweight squat	2	16 reps	7
Reverse lunge	2	11 reps	7
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 5, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	2	11 reps	7
Band pull-apart	2	16 reps	7
Wall sit	2	30s	7
Burpee	3	10 reps	8

Week 6: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 6, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	3	12 reps	8
Pike push-up	3	10 reps	8
Bench dips	3	12 reps	8
Band chest press	3	14 reps	8
Plank	3	30s	8

Pull + legs — Home week 6, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	3	10 reps	8
Band row	3	14 reps	8
Bodyweight squat	3	17 reps	8
Reverse lunge	3	12 reps	8
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 6, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	3	12 reps	8
Band pull-apart	3	17 reps	8
Wall sit	3	32s	8
Burpee	3	10 reps	8

Week 7: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 7, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	3	13 reps	9
Pike push-up	3	11 reps	9
Bench dips	3	13 reps	9
Band chest press	3	15 reps	9
Plank	3	30s	8

Pull + legs — Home week 7, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	3	11 reps	9
Band row	3	15 reps	9
Bodyweight squat	3	18 reps	9
Reverse lunge	3	13 reps	9
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 7, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	3	13 reps	9
Band pull-apart	3	18 reps	9
Wall sit	3	34s	9
Burpee	3	10 reps	8

Week 8 — deload: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 8, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	2	8 reps	5
Pike push-up	2	6 reps	5
Bench dips	2	8 reps	5
Band chest press	2	10 reps	5
Plank	2	20s	6

Pull + legs — Home week 8, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	2	6 reps	5
Band row	2	10 reps	5
Bodyweight squat	2	13 reps	5
Reverse lunge	2	8 reps	5
Glute bridge	2	13 reps	6

Full body + conditioning — Home week 8, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	2	8 reps	5
Band pull-apart	2	13 reps	5
Wall sit	2	20s	5
Burpee	2	8 reps	6

Week 9: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 9, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	2	11 reps	7
Pike push-up	2	9 reps	7
Bench dips	2	11 reps	7
Band chest press	2	13 reps	7
Plank	3	30s	8

Pull + legs — Home week 9, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	2	9 reps	7
Band row	2	13 reps	7
Bodyweight squat	2	16 reps	7
Reverse lunge	2	11 reps	7
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 9, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	2	11 reps	7
Band pull-apart	2	16 reps	7
Wall sit	2	38s	7
Burpee	3	10 reps	8

Week 10: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 10, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	3	12 reps	8
Pike push-up	3	10 reps	8
Bench dips	3	12 reps	8
Band chest press	3	14 reps	8
Plank	3	30s	8

Pull + legs — Home week 10, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	3	10 reps	8
Band row	3	14 reps	8
Bodyweight squat	3	17 reps	8
Reverse lunge	3	12 reps	8
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 10, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	3	12 reps	8
Band pull-apart	3	17 reps	8
Wall sit	3	40s	8
Burpee	3	10 reps	8

Week 11: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 11, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	3	13 reps	9
Pike push-up	3	11 reps	9
Bench dips	3	13 reps	9
Band chest press	3	15 reps	9
Plank	3	30s	8

Pull + legs — Home week 11, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	3	11 reps	9
Band row	3	15 reps	9
Bodyweight squat	3	18 reps	9
Reverse lunge	3	13 reps	9
Glute bridge	3	15 reps	8

Full body + conditioning — Home week 11, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	3	13 reps	9
Band pull-apart	3	18 reps	9
Wall sit	3	40s	9
Burpee	3	10 reps	8

Week 12 — deload: Push + core, Pull + legs, Full body + conditioning

Day 1	Push + core
Day 2	Pull + legs
Day 3	Full body + conditioning

Push + core — Home week 12, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Push-up	2	8 reps	5
Pike push-up	2	6 reps	5
Bench dips	2	8 reps	5
Band chest press	2	10 reps	5
Plank	2	20s	6

Pull + legs — Home week 12, day 2

Exercise	Sets	Reps / time	RPE
Cat-cow	1	60s	—
Inverted row	2	6 reps	5
Band row	2	10 reps	5
Bodyweight squat	2	13 reps	5
Reverse lunge	2	8 reps	5
Glute bridge	2	13 reps	6

Full body + conditioning — Home week 12, day 3

Exercise	Sets	Reps / time	RPE
World's greatest stretch	1	60s	—
Goblet squat	2	8 reps	5
Band pull-apart	2	13 reps	5
Wall sit	2	20s	5
Burpee	2	8 reps	6

Gym track — 12 weeks

Week 1: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 1, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	2	9 reps	7
Barbell overhead press	2	9 reps	7
Cable chest press	2	13 reps	7
Parallel bar dips	2	9 reps	7
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 1, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	2	9 reps	7
Cable lat pulldown	2	11 reps	7
Barbell back squat	2	9 reps	7
Dumbbell Romanian deadlift	2	11 reps	7
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 1, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	2	7 reps	7
Bulgarian split squat	2	11 reps	7
Barbell hip thrust	2	11 reps	7
Kettlebell swing	3	15 reps	8

Week 2: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 2, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	3	10 reps	8
Barbell overhead press	3	10 reps	8
Cable chest press	3	14 reps	8
Parallel bar dips	3	10 reps	8
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 2, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	3	10 reps	8
Cable lat pulldown	3	12 reps	8
Barbell back squat	3	10 reps	8
Dumbbell Romanian deadlift	3	12 reps	8
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 2, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	3	8 reps	8
Bulgarian split squat	3	12 reps	8
Barbell hip thrust	3	12 reps	8
Kettlebell swing	3	15 reps	8

Week 3: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 3, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	3	11 reps	9
Barbell overhead press	3	11 reps	9
Cable chest press	3	15 reps	9
Parallel bar dips	3	11 reps	9
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 3, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	3	11 reps	9
Cable lat pulldown	3	13 reps	9
Barbell back squat	3	11 reps	9
Dumbbell Romanian deadlift	3	13 reps	9
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 3, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	3	9 reps	9
Bulgarian split squat	3	13 reps	9
Barbell hip thrust	3	13 reps	9
Kettlebell swing	3	15 reps	8

Week 4 — deload: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 4, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	2	6 reps	5
Barbell overhead press	2	6 reps	5
Cable chest press	2	10 reps	5
Parallel bar dips	2	6 reps	5
Hanging knee raise	2	10 reps	6

Pull + legs — Gym week 4, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	2	6 reps	5
Cable lat pulldown	2	8 reps	5
Barbell back squat	2	6 reps	5
Dumbbell Romanian deadlift	2	8 reps	5
Cable face pull	2	13 reps	6

Legs + conditioning — Gym week 4, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	2	6 reps	5
Bulgarian split squat	2	8 reps	5
Barbell hip thrust	2	8 reps	5
Kettlebell swing	2	13 reps	6

Week 5: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 5, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	2	9 reps	7
Barbell overhead press	2	9 reps	7
Cable chest press	2	13 reps	7
Parallel bar dips	2	9 reps	7
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 5, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	2	9 reps	7
Cable lat pulldown	2	11 reps	7
Barbell back squat	2	9 reps	7
Dumbbell Romanian deadlift	2	11 reps	7
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 5, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	2	7 reps	7
Bulgarian split squat	2	11 reps	7
Barbell hip thrust	2	11 reps	7
Kettlebell swing	3	15 reps	8

Week 6: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 6, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	3	10 reps	8
Barbell overhead press	3	10 reps	8
Cable chest press	3	14 reps	8
Parallel bar dips	3	10 reps	8
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 6, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	3	10 reps	8
Cable lat pulldown	3	12 reps	8
Barbell back squat	3	10 reps	8
Dumbbell Romanian deadlift	3	12 reps	8
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 6, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	3	8 reps	8
Bulgarian split squat	3	12 reps	8
Barbell hip thrust	3	12 reps	8
Kettlebell swing	3	15 reps	8

Week 7: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 7, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	3	11 reps	9
Barbell overhead press	3	11 reps	9
Cable chest press	3	15 reps	9
Parallel bar dips	3	11 reps	9
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 7, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	3	11 reps	9
Cable lat pulldown	3	13 reps	9
Barbell back squat	3	11 reps	9
Dumbbell Romanian deadlift	3	13 reps	9
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 7, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	3	9 reps	9
Bulgarian split squat	3	13 reps	9
Barbell hip thrust	3	13 reps	9
Kettlebell swing	3	15 reps	8

Week 8 — deload: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 8, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	2	6 reps	5
Barbell overhead press	2	6 reps	5
Cable chest press	2	10 reps	5
Parallel bar dips	2	6 reps	5
Hanging knee raise	2	10 reps	6

Pull + legs — Gym week 8, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	2	6 reps	5
Cable lat pulldown	2	8 reps	5
Barbell back squat	2	6 reps	5
Dumbbell Romanian deadlift	2	8 reps	5
Cable face pull	2	13 reps	6

Legs + conditioning — Gym week 8, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	2	6 reps	5
Bulgarian split squat	2	8 reps	5
Barbell hip thrust	2	8 reps	5
Kettlebell swing	2	13 reps	6

Week 9: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 9, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	2	9 reps	7
Barbell overhead press	2	9 reps	7
Cable chest press	2	13 reps	7
Parallel bar dips	2	9 reps	7
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 9, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	2	9 reps	7
Cable lat pulldown	2	11 reps	7
Barbell back squat	2	9 reps	7
Dumbbell Romanian deadlift	2	11 reps	7
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 9, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	2	7 reps	7
Bulgarian split squat	2	11 reps	7
Barbell hip thrust	2	11 reps	7
Kettlebell swing	3	15 reps	8

Week 10: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 10, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	3	10 reps	8
Barbell overhead press	3	10 reps	8
Cable chest press	3	14 reps	8
Parallel bar dips	3	10 reps	8
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 10, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	3	10 reps	8
Cable lat pulldown	3	12 reps	8
Barbell back squat	3	10 reps	8
Dumbbell Romanian deadlift	3	12 reps	8
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 10, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	3	8 reps	8
Bulgarian split squat	3	12 reps	8
Barbell hip thrust	3	12 reps	8
Kettlebell swing	3	15 reps	8

Week 11: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 11, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	3	11 reps	9
Barbell overhead press	3	11 reps	9
Cable chest press	3	15 reps	9
Parallel bar dips	3	11 reps	9
Hanging knee raise	3	12 reps	8

Pull + legs — Gym week 11, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	3	11 reps	9
Cable lat pulldown	3	13 reps	9
Barbell back squat	3	11 reps	9
Dumbbell Romanian deadlift	3	13 reps	9
Cable face pull	3	15 reps	8

Legs + conditioning — Gym week 11, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	3	9 reps	9
Bulgarian split squat	3	13 reps	9
Barbell hip thrust	3	13 reps	9
Kettlebell swing	3	15 reps	8

Week 12 — deload: Push, Pull + legs, Legs + conditioning

Day 1	Push
Day 2	Pull + legs
Day 3	Legs + conditioning

Push — Gym week 12, day 1

Exercise	Sets	Reps / time	RPE
Band shoulder dislocate	1	60s	—
Barbell bench press	2	6 reps	5
Barbell overhead press	2	6 reps	5
Cable chest press	2	10 reps	5
Parallel bar dips	2	6 reps	5
Hanging knee raise	2	10 reps	6

Pull + legs — Gym week 12, day 2

Exercise	Sets	Reps / time	RPE
Thoracic rotation	1	60s	—
Barbell bent-over row	2	6 reps	5
Cable lat pulldown	2	8 reps	5
Barbell back squat	2	6 reps	5
Dumbbell Romanian deadlift	2	8 reps	5
Cable face pull	2	13 reps	6

Legs + conditioning — Gym week 12, day 3

Exercise	Sets	Reps / time	RPE
90/90 hip switch	1	60s	—
Barbell front squat	2	6 reps	5
Bulgarian split squat	2	8 reps	5
Barbell hip thrust	2	8 reps	5
Kettlebell swing	2	13 reps	6

Hybrid track — 12 weeks

Week 1: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 1, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	2	11 reps	7
Dumbbell shoulder press	2	11 reps	7
Push-up	2	13 reps	7
Farmer's carry	3	40s	8

Pull + core — Hybrid week 1, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	2	7 reps	7
One-arm dumbbell row	2	11 reps	7
Renegade row	2	9 reps	7
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 1, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	2	11 reps	7
Walking lunge	2	11 reps	7
Box step-up	2	11 reps	7
Running intervals	3	60s	8

Week 2: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 2, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	3	12 reps	8
Dumbbell shoulder press	3	12 reps	8
Push-up	3	14 reps	8
Farmer's carry	3	40s	8

Pull + core — Hybrid week 2, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	3	8 reps	8
One-arm dumbbell row	3	12 reps	8
Renegade row	3	10 reps	8
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 2, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	3	12 reps	8
Walking lunge	3	12 reps	8
Box step-up	3	12 reps	8
Running intervals	3	60s	8

Week 3: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 3, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	3	13 reps	9
Dumbbell shoulder press	3	13 reps	9
Push-up	3	15 reps	9
Farmer's carry	3	40s	8

Pull + core — Hybrid week 3, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	3	9 reps	9
One-arm dumbbell row	3	13 reps	9
Renegade row	3	11 reps	9
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 3, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	3	13 reps	9
Walking lunge	3	13 reps	9
Box step-up	3	13 reps	9
Running intervals	3	60s	8

Week 4 — deload: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 4, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	2	8 reps	5
Dumbbell shoulder press	2	8 reps	5
Push-up	2	10 reps	5
Farmer's carry	2	30s	6

Pull + core — Hybrid week 4, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	2	6 reps	5
One-arm dumbbell row	2	8 reps	5
Renegade row	2	6 reps	5
Band Pallof press	2	10 reps	6

Legs + intervals — Hybrid week 4, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	2	8 reps	5
Walking lunge	2	8 reps	5
Box step-up	2	8 reps	5
Running intervals	2	50s	6

Week 5: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 5, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	2	11 reps	7
Dumbbell shoulder press	2	11 reps	7
Push-up	2	13 reps	7
Farmer's carry	3	40s	8

Pull + core — Hybrid week 5, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	2	7 reps	7
One-arm dumbbell row	2	11 reps	7
Renegade row	2	9 reps	7
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 5, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	2	11 reps	7
Walking lunge	2	11 reps	7
Box step-up	2	11 reps	7
Running intervals	3	60s	8

Week 6: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 6, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	3	12 reps	8
Dumbbell shoulder press	3	12 reps	8
Push-up	3	14 reps	8
Farmer's carry	3	40s	8

Pull + core — Hybrid week 6, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	3	8 reps	8
One-arm dumbbell row	3	12 reps	8
Renegade row	3	10 reps	8
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 6, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	3	12 reps	8
Walking lunge	3	12 reps	8
Box step-up	3	12 reps	8
Running intervals	3	60s	8

Week 7: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 7, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	3	13 reps	9
Dumbbell shoulder press	3	13 reps	9
Push-up	3	15 reps	9
Farmer's carry	3	40s	8

Pull + core — Hybrid week 7, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	3	9 reps	9
One-arm dumbbell row	3	13 reps	9
Renegade row	3	11 reps	9
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 7, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	3	13 reps	9
Walking lunge	3	13 reps	9
Box step-up	3	13 reps	9
Running intervals	3	60s	8

Week 8 — deload: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 8, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	2	8 reps	5
Dumbbell shoulder press	2	8 reps	5
Push-up	2	10 reps	5
Farmer's carry	2	30s	6

Pull + core — Hybrid week 8, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	2	6 reps	5
One-arm dumbbell row	2	8 reps	5
Renegade row	2	6 reps	5
Band Pallof press	2	10 reps	6

Legs + intervals — Hybrid week 8, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	2	8 reps	5
Walking lunge	2	8 reps	5
Box step-up	2	8 reps	5
Running intervals	2	50s	6

Week 9: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 9, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	2	11 reps	7
Dumbbell shoulder press	2	11 reps	7
Push-up	2	13 reps	7
Farmer's carry	3	40s	8

Pull + core — Hybrid week 9, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	2	7 reps	7
One-arm dumbbell row	2	11 reps	7
Renegade row	2	9 reps	7
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 9, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	2	11 reps	7
Walking lunge	2	11 reps	7
Box step-up	2	11 reps	7
Running intervals	3	60s	8

Week 10: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 10, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	3	12 reps	8
Dumbbell shoulder press	3	12 reps	8
Push-up	3	14 reps	8
Farmer's carry	3	40s	8

Pull + core — Hybrid week 10, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	3	8 reps	8
One-arm dumbbell row	3	12 reps	8
Renegade row	3	10 reps	8
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 10, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	3	12 reps	8
Walking lunge	3	12 reps	8
Box step-up	3	12 reps	8
Running intervals	3	60s	8

Week 11: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 11, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	3	13 reps	9
Dumbbell shoulder press	3	13 reps	9
Push-up	3	15 reps	9
Farmer's carry	3	40s	8

Pull + core — Hybrid week 11, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	3	9 reps	9
One-arm dumbbell row	3	13 reps	9
Renegade row	3	11 reps	9
Band Pallof press	3	12 reps	8

Legs + intervals — Hybrid week 11, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	3	13 reps	9
Walking lunge	3	13 reps	9
Box step-up	3	13 reps	9
Running intervals	3	60s	8

Week 12 — deload: Push + carry, Pull + core, Legs + intervals

Day 1	Push + carry
Day 2	Pull + core
Day 3	Legs + intervals

Push + carry — Hybrid week 12, day 1

Exercise	Sets	Reps / time	RPE
Arm circles	1	60s	—
Dumbbell bench press	2	8 reps	5
Dumbbell shoulder press	2	8 reps	5
Push-up	2	10 reps	5
Farmer's carry	2	30s	6

Pull + core — Hybrid week 12, day 2

Exercise	Sets	Reps / time	RPE
Band hip flexor stretch	1	60s	—
Pull-up	2	6 reps	5
One-arm dumbbell row	2	8 reps	5
Renegade row	2	6 reps	5
Band Pallof press	2	10 reps	6

Legs + intervals — Hybrid week 12, day 3

Exercise	Sets	Reps / time	RPE
Leg swings	1	60s	—
Kettlebell goblet squat	2	8 reps	5
Walking lunge	2	8 reps	5
Box step-up	2	8 reps	5
Running intervals	2	50s	6