Untitled document - 12 Week Boot Camp Workout The following...

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12 Week Boot Camp WorkoutThe following 12 week training plan is broken down into four, three week segments. Each segment will increase in intensity and volume but total time will stay the same. This “training density” will progress forward while challenging you to do more work in the same amount of time. No drill sergeant required.Now, let’s not waste anymore time!Weeks 1-3Perform the workouts below on nonconsecutive days (i.e. Monday, Wednesday, and Friday). Rotate routines, for example Monday: A, Wednesday: B, Friday: A, Monday: B, etc.Weeks 1-3Routine AExerciseSets/RepsRestPush UpsA total of 30 reps60Pull UpsA total of 30 reps60Bodyweight DipsA total of 30 reps60Barbell Clean & Press(Warmup)1x1560Barbell Clean & Press3x660Inverted RowA total of 30 reps60Floor Crunch3x2030½ mile run at a comfortable paceWeeks 1-3
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Routine BExerciseSets/RepsRestBench Press(Warm up)2x1560Bench Press3x660Deadlift(Warm up)2x1560Deadlift3x660Diamond Push UpA total of 30 reps60Reverse Grip Pull Up
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