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Charlies Road to Recovery

by Carl A.
2 athletes joined

Program Description

Rehabilitation after herniated lumbar disc without forgetting strength training for the rest of the body.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2024 10:57
  • Last Edited
    Jun 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!
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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
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 Curl
1 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 Press
1 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 Raise
1 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 Press
5 Sets
25 Reps
@6.5
2
Standing Calf Raise
1 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 Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
9 Reps
@6
@6.5
@7
@7
2
Blank Bodyweight Row
2 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 Flyes
2 Sets
20 Reps
@6.5
Day 1
1
Decline Push Up
1 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 Flyes
1 Set
1 Set
25 Reps
25 Reps
@7
@7.5