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DBA Vol.ii

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Program Description

This program is focused on being better in the mountains

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2025 10:22
  • Last Edited
    Nov 19, 2025 04:57
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Cardio
10.3%
Lats
9.1%
Glutes
9%
Quadriceps
8.9%
Upper Back
8.8%
Front Delts
7.2%
Middle Delts
6.2%
Chest
6.2%
Triceps
6.2%
Lower Back
5.9%
Biceps
4%
Rear Delts
2%
Abs
1.8%
Calves
1.7%
Adductors
0.7%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
6-8 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
6-8 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
6-8 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Bulgarian Split Squat (Barbell)
4
6-8 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Walking Lunge
4
20 reps
RPE 7
6
Calf Raise (Machine)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Bulgarian Split Squat (Barbell)
4
6-8 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Walking Lunge
4
20 reps
RPE 7
6
Calf Raise (Machine)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
1
3
4-6 reps
4-6 reps
RPE 7
RPE 7.5
2
Belt Squat
3
8-10 reps
RPE 7
3
Leg Curl
3
8-10 reps
RPE 7
4
Pendulum Squat
3
8-10 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 7
4
Pullover (Machine)
3
6-8 reps
RPE 7
5
Chest Flys
3
8-10 reps
RPE 7
6
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
2
Pull-Up (Assisted)
3
6-8 reps
RPE 7
3
Chin-Up (Assisted)
3
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Cable Low Row
3
8-12 reps
RPE 7
6
Upright Row (Cable)
3
8-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Bodyweight)
2
25 reps
-
1B
Back Extension
2
12-15 reps
-
2
Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Nordic Curl
4
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
3
8-10 reps
RPE 7
6
Stair Climber
1
10-25 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Over Head Press Smith Machine
3
-
2
Arnold Press
3
-
3
Lateral Raise (Machine)
3
-
4
Cardio
1
3
3
2
4
2
1
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%
Week 1
1 / 12 Weeks
Day 1
1
Hatfield Squat (Safety Squat Bar)
1 Set
3 Sets
4-6 Reps
4-6 Reps
@7
@7.5
2
Bulgarian Split Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Leg Curl
3 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
5
Walking Lunge
3 Sets
20 Reps
@7
6
Calf Raise (Machine)
3 Sets
15 Reps
@7
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7
3
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@7
4
Pullover (Machine)
3 Sets
6-8 Reps
@7
5
Chest Flys
3 Sets
8-10 Reps
@7
6
Seated Dip (Machine)
3 Sets
8-10 Reps
@7
Day 3
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@7
2
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7
3
Chin-Up (Assisted)
3 Sets
6-8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Cable Low Row
3 Sets
8-12 Reps
@7
6
Upright Row (Cable)
3 Sets
8-12 Reps
@7
7
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@7
Day 4
1
Cardio (Zone 2)
1 Set
30-45 mins
-
Day 6
1
Cardio (Zone 2)
1 Set
60 mins
@7
Day 5
1A
Good Morning (Bodyweight)
2 Sets
25 Reps
-
1B
Back Extension
2 Sets
12-15 Reps
-
2
Deadlift (Barbell)
3 Sets
4-6 Reps
@7
3
Nordic Curl
4 Sets
6-8 Reps
@7
4
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
5
Seated Hamstring Curl
3 Sets
8-10 Reps
@7
6
Stair Climber
1 Set
10-25 Reps
@6
Day 7
1
Seated Over Head Press Smith Machine
3 Sets
-
2
Arnold Press
3 Sets
-
3
Lateral Raise (Machine)
3 Sets
-
4
Cardio
1 Set
3 Sets
3 Sets
2 Sets
4 Sets
2 Sets
1 Set
3 mins
0.5 mins
0.5 mins
1 mins
1 mins
2 mins
2 mins
40%
80%
50%
80%
50%
80%
40%