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PPL Rack n’ Roll

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1 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 05, 2025 09:11
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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
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
-