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LSP

by Bhavin S.

Program Description

What LSP Stands For ::: Longevity Train in a way that you can still lift hard at 50+. Strength Preserve muscle while cutting. Strength = insurance against aging. Protocol Structured. Intentional. Repeatable. Not random workouts. Transform your fitness journey with the LSP program, a comprehensive 12-week training plan designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of strength training, conditioning, and recovery to maximize your results. Each week builds on the last, ensuring progressive overload and continuous improvement. Get ready to push your limits and achieve the gains you've been striving for!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 03, 2026 10:23
  • Last Edited
    Mar 03, 2026 10:24
Muscle Engagement
Front
Back
MuscleSet
Abs
25.4%
Glutes
11.3%
Hamstrings
10%
Quadriceps
8.7%
Forearms
6.7%
Upper Back
6.2%
Triceps
5.6%
Front Delts
4.6%
Lats
4.6%
Chest
3.6%
Lower Back
3.6%
Biceps
3.1%
Middle Delts
2.6%
Adductors
2.1%
Cardio
1%
Rear Delts
1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Low Incline Bench Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8
5A
Squat (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
W-Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Hip Thrust (Bodyweight)
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
5A
Push Up
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Face Pull
2
12-15 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
5A
Inverted Row
5
10 reps
-
5B
Sit Up
5
10 reps
-
5C
Suitcase Carry
5
40 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Skull Crusher (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5A
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5C
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
@9
@9
3
W-Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5A
Hip Thrust (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5C
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
-
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 4
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5A
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5C
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
-
Day 5
1
Single Leg Deadlift
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
12 Reps
20 Reps
@9
@9
3
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
4
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5A
Inverted Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5C
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
-
-
-
-
-
Day 6
1
Cardio (Zone 2)
1 Set
30 mins
-