Program Description
Rehabilitation after herniated lumbar disc without forgetting strength training for the rest of the body.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 24, 2024 10:57
- Last EditedJun 18, 2025 09:52

Summary
Embark on a transformative journey with "Charlie's Road to Recovery," a comprehensive 12-week program designed to rebuild strength and enhance mobility. Committing to five days a week, you'll engage in targeted workouts that include kettlebell squats, Nordic curls, and shoulder presses, all aimed at revitalizing your body. This program is perfect for those looking to recover from injury or simply improve their overall fitness. With a focus on controlled movements and progressive intensity, you'll build a solid foundation for long-term success. Get ready to reclaim your strength and confidence!
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
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Narrow Split Stance Squat (Kettlebell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@6.5
@7
@7.5
2
Nordic Curl1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7.5
@8
@8.5
3
Farmer's Walk (Weighted)1 Set
2 Sets
40 Reps
40 Reps
@6.5
@7
Day 4
1
Kettlebell Press1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
2
One Arm Lateral Raise (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@6
@6.5
3
Y Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Lateral Raise (Dumbbell)1 Set
2 Sets
30 Reps
30 Reps
@6
@6.5
Day 5
1
Pallof Press5 Sets
25 Reps
@6.5
2
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
30 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Inverted Row1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
9 Reps
@6
@6.5
@7
@7
2
Blank Bodyweight Row2 Sets
1 Set
25 Reps
25 Reps
@6
@6.5
3
Banded Kettlebell curl (with back support)2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7
4
Reverse Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Banded Standing Reverse Flyes2 Sets
20 Reps
@6.5
Day 1
1
Decline Push Up1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@6.5
@7
2
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@6.5
@7
@7.5
@8
3
Seated Dip (Machine)2 Sets
1 Set
16 Reps
12 Reps
@6
@6.5
4
Tricep Rope Push Down (Cable)2 Sets
1 Set
15 Reps
15 Reps
@6.5
@7
5
Banded Standing Reverse Flyes1 Set
1 Set
25 Reps
25 Reps
@7
@7.5