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10 Week Full Body Strength and Mobility

by TC H.

Program Description

This program isn't for someone into bodybuilding or powerlifting. This is designed to focus on getting your movement in and maintaining overall strength and mobility. No traditional squats or deadlifts, but feel free to substitute any exercise that works for you. Monday: Upper Body Strength + Mobility Tuesday: Cardio + Mobility Wednesday: Lower Body Strength (joint-friendly) + Core Thursday: Cardio + Mobility Friday: Full Body Strength Saturday: Cardio (Stepper + Bike) Sunday: Optional Cardio (Stepper + Bike) The Program is designed for 6 days a week with 3 lifting days and 3 cardio days. The 7th day is an optional cardio day for some more movement. I will also add the following to those who want an additional at home work for the pelvic floor. Use this on rest days or evenings: 1. Cat–Cow x 8 2. Couch Stretch – 1 min/side 3. Supine Hamstring Stretch – 1 min/side 4. 90/90 Hips – 1 min 5. Deep Breathing – 3 min Pelvic Floor Progression (10 Weeks) Weeks 1–2: Awareness & Relaxation • Supine diaphragmatic breathing – 5 minutes • Pelvic tilts – 2×10 • Deep squat hold (supported) – 2×45 sec • Happy baby stretch – 2×45 sec Weeks 3–4: Coordination • 90/90 breathing – 5 minutes • Dead bug with slow exhale – 3×6/side • Glute bridge with breath – 3×10 Weeks 5–6: Integration • Bear breathing – 3×5 breaths • Side plank with breathing – 3×20–30 sec • Bodyweight squat with tempo – 3×8 Weeks 7–8: Strength & Control • Farmer carries – 3×40 sec • Split squat with long exhale – 3×8/side • Pallof press – 3×10 Weeks 9–10: Performance Transfer • Loaded carries – 4×45 sec • Trap bar or DB RDL – 4×5 • Deep squat breathing reset – 3 min

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2026 02:33
  • Last Edited
    Jan 14, 2026 08:31
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Triceps
11%
Hamstrings
10.7%
Quadriceps
9.6%
Front Delts
8.9%
Chest
6.9%
Upper Back
6.9%
Lats
6.9%
Abs
5.8%
Stretching
4.8%
Biceps
3.4%
Cardio
2.7%
Abductors
2.7%
Forearms
2.7%
Middle Delts
2.1%
Calves
2.1%
Lower Back
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
2
2
8 reps
8 reps
RPE 6
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Pec Stretch
3
0.5-1 mins
-
7
Foam Roll Thoracic Spine
3
0.5-1 mins
-
8
Banded Shoulder Dislocates
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 5
3
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Dead Bug
3
8 reps
-
7
Side Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-45 mins
-
2
Supine Hamstring Stretch
2
0.75 mins
-
3
Jefferson Curls
2
6 reps
RPE 1
4
RDL Reach Stretch
2
6 reps
-
5
Couch Stretch
2
0.75 mins
-
6
Standing Quad Stretch
2
0.75 mins
-
7
90/90 Hip Flow
2
6 reps
-
8
Squat Hold
2
1 mins
-
9
Diaphragmatic Breathing
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 5
2
Dip (Assisted)
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Dead Hang
3
0.75 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 mins
-
2
Bike
1
15 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@7
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Pec Stretch
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
7
Foam Roll Thoracic Spine
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
8
Banded Shoulder Dislocates
1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
Day 2
1
Treadmill
1 Set
30-45 mins
-
2
Supine Hamstring Stretch
1 Set
1 Set
0.75 mins
0.75 mins
-
-
3
Jefferson Curls
1 Set
1 Set
6 Reps
6 Reps
@1
@1
4
RDL Reach Stretch
1 Set
1 Set
6 Reps
6 Reps
-
-
5
Couch Stretch
1 Set
1 Set
0.75 mins
0.75 mins
-
-
6
Standing Quad Stretch
1 Set
1 Set
0.75 mins
0.75 mins
-
-
7
90/90 Hip Flow
1 Set
1 Set
6 Reps
6 Reps
-
-
8
Squat Hold
1 Set
1 Set
1 mins
1 mins
-
-
9
Diaphragmatic Breathing
1 Set
5 mins
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5
@5
@5
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Dead Bug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Side Plank
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 4
1
Treadmill
1 Set
30-45 mins
-
2
Supine Hamstring Stretch
1 Set
1 Set
0.75 mins
0.75 mins
-
-
3
Jefferson Curls
1 Set
1 Set
6 Reps
6 Reps
@1
@1
4
RDL Reach Stretch
1 Set
1 Set
6 Reps
6 Reps
-
-
5
Couch Stretch
1 Set
1 Set
0.75 mins
0.75 mins
-
-
6
Standing Quad Stretch
1 Set
1 Set
0.75 mins
0.75 mins
-
-
7
90/90 Hip Flow
1 Set
1 Set
6 Reps
6 Reps
-
-
8
Squat Hold
1 Set
1 Set
1 mins
1 mins
-
-
9
Diaphragmatic Breathing
1 Set
5 mins
-
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
2
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Dead Hang
1 Set
1 Set
1 Set
0.75 mins
0.75 mins
0.75 mins
-
-
-
Day 6
1
Stair Climber
1 Set
45 mins
-
2
Bike
1 Set
15 mins
-
Day 7
1
Stair Climber
1 Set
45 mins
-
2
Bike
1 Set
15 mins
-