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8 Week Strength Training Program at Home

by Jay Abushhiwa

Program Description

4-Day Weekly Program · Strength · Mobility · Functional Fitness · 45–55 Min / Session

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 09, 2026 04:39
  • Last Edited
    Mar 09, 2026 05:50
Muscle Engagement
Front
Back
MuscleSet
Abs
15.4%
Glutes
9.5%
Upper Back
8.6%
Hamstrings
7.4%
Front Delts
6.8%
Quadriceps
6.5%
Triceps
5.9%
Lats
4.7%
Forearms
4.4%
Stretching
4.1%
Middle Delts
4.1%
Chest
3.6%
Biceps
3.6%
Adductors
3.3%
Rear Delts
3%
Lower Back
2.7%
Other
2.4%
Calves
1.8%
Full Body
1.8%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
0.45 mins
RPE 1
2
Side Leg Swings
1
10 reps
RPE 1
3
Squat (Bodyweight)
1
8 reps
RPE 1
4
Goblet Squat
4
5 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
6
Hip Thrust (Dumbbell)
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.3 mins
RPE 8
8
Calf Raise (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slides
2
10 reps
RPE 3
2
Band Pull Apart
2
15 reps
RPE 3
3
Thoracic Extension Stretch
1
6 reps
RPE 3
4
Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Push Up
3
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
8
Dead Bug
3
8 reps
RPE 5
9
Pallof Press
1
10 reps
RPE 5
10
Plank with Shoulder Taps
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 3
2
Dead Hang
2
0.2 mins
RPE 5
3
Scapular Push Up
2
8 reps
RPE 5
4
Pull-Up (Bodyweight)
4
6 reps
RPE 6
5
Dumbbell Row
4
8 reps
RPE 7
6
Band Face Pull
3
15 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
8
Suitcase Carry
3
0.3 mins
RPE 7
9
Bear Crawl
3
0.3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deep Squat Hold
3
0.45 mins
RPE 5
2
World's Greatest Stretch
1
5 reps
RPE 5
3
Ankle Circles + Dorsilflexion
2
10 reps
RPE 5
4
Half Kneeling Hip Flexor Stretch
3
0.45 mins
RPE 5
5
Thoracic Foam Roll
1
2 mins
RPE 4
6
Thread The Needle
1
8 reps
RPE 4
7
Doorway Pec Stretch
2
0.3 mins
RPE 4
8
Child'S Pose + Lat Reach
2
0.45 mins
RPE 4
9
Turkish Get Up
3
2 reps
RPE 5
10
Suitcase Deadlift
3
8 reps
RPE 6
11
Copenhagen Plank
3
0.25 mins
RPE 5
12
Ab Wheel
3
8 reps
RPE 5
Week 1
1 / 8 Weeks
Day 1
1
90/90 Hip Flow
1 Set
1 Set
0.45 mins
0.45 mins
@1
@1
2
Side Leg Swings
1 Set
10 Reps
@1
3
Squat (Bodyweight)
1 Set
8 Reps
@1
4
Goblet Squat
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
@8
@8
@8
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Wall Slides
1 Set
1 Set
10 Reps
10 Reps
@3
@3
2
Band Pull Apart
1 Set
1 Set
15 Reps
15 Reps
@3
@3
3
Thoracic Extension Stretch
1 Set
6 Reps
@3
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@5
@5
@5
8
Dead Bug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5
@5
@5
9
Pallof Press
1 Set
10 Reps
@5
10
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@5
@5
@5
Day 3
1
Cat Cow and T-Spine Rotation
1 Set
1 Set
10 Reps
10 Reps
@3
@3
2
Dead Hang
1 Set
1 Set
0.2 mins
0.2 mins
@5
@5
3
Scapular Push Up
1 Set
1 Set
8 Reps
8 Reps
@5
@5
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@6
@6
@6
5
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Band Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
8
Suitcase Carry
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
@7
@7
@7
9
Bear Crawl
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
@6
@6
@6
Day 4
1
Deep Squat Hold
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
@5
@5
@5
2
World's Greatest Stretch
1 Set
5 Reps
@5
3
Ankle Circles + Dorsilflexion
1 Set
1 Set
10 Reps
10 Reps
@5
@5
4
Half Kneeling Hip Flexor Stretch
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
@5
@5
@5
5
Thoracic Foam Roll
1 Set
2 mins
@4
6
Thread The Needle
1 Set
8 Reps
@4
7
Doorway Pec Stretch
1 Set
1 Set
0.3 mins
0.3 mins
@4
@4
8
Child'S Pose + Lat Reach
1 Set
1 Set
0.45 mins
0.45 mins
@4
@4
9
Turkish Get Up
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
@5
@5
@5
10
Suitcase Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
11
Copenhagen Plank
1 Set
1 Set
1 Set
0.25 mins
0.25 mins
0.25 mins
@5
@5
@5
12
Ab Wheel
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5
@5
@5