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BoostcampPNG

AM Resistance Training

by Brinton Carlson
2 athletes joined

Program Description

🏋️ Optimized Weekly Workout Plan Morning = high-output (strength, hypertrophy, cardio) Evening = recovery/conditioning (yoga, stretch, core, PT, classes)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 18, 2025 05:05
  • Last Edited
    Sep 18, 2025 11:01
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Upper Back
9.6%
Quadriceps
9.2%
Glutes
8.8%
Triceps
8.7%
Chest
8.7%
Front Delts
6.8%
Hamstrings
5.3%
Lower Back
4.1%
Lats
3.8%
Stretching
3.7%
Other
3.2%
Forearms
2.7%
Olympic
2.6%
Biceps
2.4%
Rear Delts
2.3%
Middle Delts
2.1%
Cardio
0.5%
Adductors
0.3%
Abductors
0.3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
6 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
8
Glute Bridge (Barbell)
4
10 reps
RPE 7
9
Step-Up (Weighted)
3
12 reps
RPE 6
10A
Plank (Weighted)
3
1 mins
RPE 6
10B
Pallof Press
3
12 reps
RPE 6
11
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
12
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
13
Hip Flexor Stretch
2
30 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Barbell)
4
8 reps
RPE 7
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
7
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
8
Dip (Weighted)
3
12 reps
RPE 7
9
Hanging Leg Raise
3
12 reps
RPE 6
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Alternating Lunge with Rotation
1
10 reps
RPE 1
3
Jumping Jack
1
30 reps
RPE 1
4
250m Rowing Intervals
8
1 reps
RPE 8
5
Sled Push/Pull
6
1 reps
RPE 7
6
Med Ball Slam
4
12 reps
RPE 7
7A
Ab Wheel
3
10 reps
RPE 6
7B
Side Plank
3
1 mins
RPE 6
7C
Hollow Hold
3
1 mins
RPE 6
8
Bike
1
5 mins
RPE 1
9
Supine Spinal Twist Stretch
2
0.5 mins
RPE 1
10
Child'S Pose
1
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Pull-Up (Weighted)
4
8 reps
RPE 7
6
Barbell Row
4
8 reps
RPE 7
7
Face Pull
3
15 reps
RPE 6
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
9
Farmer's Walk (Weighted)
4
40 reps
RPE 7
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
A Skip
1
20 reps
RPE 1
3
90/90 Hip Flow
1
1 reps
RPE 1
4
Hang Clean
5
3 reps
RPE 7
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
6
Front Squat (Barbell)
3
10 reps
RPE 6
7
Dip (Weighted)
3
8 reps
RPE 7
8
Cable Crunch
3
12 reps
RPE 7
9
Landmine Oblique Twist
3
12 reps
RPE 7
10
Bike
1
5 mins
RPE 1
11
Quad Stretch
2
0.5 mins
RPE 1
12
Cat Cow Stretch
1
1 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Stretch with Rotation
1
1 mins
RPE 1
2
Quad Stretch
1
1 mins
RPE 1
3
Walking Knee Hugs
1
1 mins
RPE 1
4
Cardio (Zone 2)
1
40 mins
RPE 5
5
Walk
1
5 mins
RPE 1
6
Cobra Strech
2
0.5 mins
RPE 1
7
Side Body Stretch
2
0.5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Week 1
1 / 18 Weeks
Day 1
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Dynamic Hip Openers
1 Set
20 Reps
@1
3
Side Leg Swings
1 Set
10 Reps
@1
4
Front Leg Swings
1 Set
10 Reps
@1
5
Squat (Bodyweight)
1 Set
10 Reps
@1
6
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
8
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7
@7
@7
9
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
10A
Plank (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
10B
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
11
Foam Roll (Quads/Calves/Glutes)
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
@1
@1
@1
12
Hamstring Stretch with Rotation
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
13
Hip Flexor Stretch
1 Set
1 Set
30 Reps
30 Reps
@1
@1
Day 2
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Band Pull Apart
1 Set
15 Reps
@1
3
Arm Circle
1 Set
10 Reps
@1
4
Push Up
1 Set
10 Reps
@1
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
7
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
8
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
9
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
10
Band Shoulder Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
11
Chest Doorway Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
12
Triceps Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 3
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Alternating Lunge with Rotation
1 Set
10 Reps
@1
3
Jumping Jack
1 Set
30 Reps
@1
4
250m Rowing Intervals
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
5
Sled Push/Pull
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@7
@7
@7
@7
@7
@7
6
Med Ball Slam
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
7A
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
7B
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
7C
Hollow Hold
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
8
Bike
1 Set
5 mins
@1
9
Supine Spinal Twist Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
10
Child'S Pose
1 Set
1 mins
@1
Day 4
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Band Pull Apart
1 Set
15 Reps
@1
3
Arm Circle
1 Set
10 Reps
@1
4
Push Up
1 Set
10 Reps
@1
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
9
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
@7
@7
@7
@7
10
Band Shoulder Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
11
Chest Doorway Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
12
Triceps Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 5
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
A Skip
1 Set
20 Reps
@1
3
90/90 Hip Flow
1 Set
1 Reps
@1
4
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7
@7
@7
@7
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
7
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
8
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
9
Landmine Oblique Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
10
Bike
1 Set
5 mins
@1
11
Quad Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
12
Cat Cow Stretch
1 Set
1 mins
@1
Day 6
1
Hamstring Stretch with Rotation
1 Set
1 mins
@1
2
Quad Stretch
1 Set
1 mins
@1
3
Walking Knee Hugs
1 Set
1 mins
@1
4
Cardio (Zone 2)
1 Set
40 mins
@5
5
Walk
1 Set
5 mins
@1
6
Cobra Strech
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
7
Side Body Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 7
1
Cardio (Zone 1)
1 Set
30 mins
@1
2
Foam Roll/Thera Gun (Full Body)
1 Set
1 Reps
@1