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PPL Rack n’ Roll

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2 athletes joined

Program Description

Rack ‘n’ Roll isn’t for the foam-rolling, selfie-taking, cable-curl crowd. This is for the brave few who actually use the squat rack—for squats. It’s a no-frills, barbell-smashing, joint-creaking tribute to the golden age of gains, where chalk is cologne and failure is just the last warm-up set. If your idea of cardio is re-racking 45s, welcome home. If not? Enjoy your BOSU ball.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Olympic Weightlifting, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 05, 2025 12:41
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unleash your strength with the PPL Rack n’ Roll program, a comprehensive 12-week training plan designed for those ready to push their limits. With a commitment of 7 days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing essential equipment like barbells and dumbbells. Each session is crafted to build muscle, enhance endurance, and improve overall fitness through targeted exercises such as the Incline Bench Press, Bent Over Row, and Overhead Press. Get ready to transform your physique and elevate your performance!
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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
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Tricep Extension (Dumbbell)
3
6-8 reps
RPE 7
5
Push Up
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Squat (Barbell)
3
6-8 reps
RPE 7
3
Deadlift (Barbell)
3
6-8 reps
-
4
Hip Thrust (Dumbbell)
3
8-10 reps
-
5
Ab Wheel
3
AMRAP
-
6
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walk
1
15000 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
4
Tricep Extension (Dumbbell)
3 Sets
6-8 Reps
@7
5
Push Up
3 Sets
AMRAP
-
6
Walk
1 Set
15000 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
3
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Hammer Curl
3 Sets
10-12 Reps
-
5
Walk
1 Set
15000 Reps
-
Day 3
1
Stretching
1 Set
10 mins
@7
2
Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
8-10 Reps
-
5
Ab Wheel
3 Sets
AMRAP
-
6
Walk
1 Set
15000 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
4
Tricep Extension (Dumbbell)
3 Sets
6-8 Reps
@7
5
Push Up
3 Sets
AMRAP
-
6
Walk
1 Set
15000 Reps
-
Day 5
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
3
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Hammer Curl
3 Sets
10-12 Reps
-
5
Walk
1 Set
15000 Reps
-
Day 6
1
Stretching
1 Set
10 mins
@7
2
Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
8-10 Reps
-
5
Ab Wheel
3 Sets
AMRAP
-
6
Walk
1 Set
15000 Reps
-
Day 7
1
Yoga
1 Set
30 mins
-
2
Walk
1 Set
15000 Reps
-