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BoostcampPNG

Recommended Routine - Resistance Bands Version

by Gus B
16 athletes joined

Program Description

- Strength training - Hypertrophy/Muscle growth - Improved body composition

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 21, 2025 01:19
  • Last Edited
    Jul 19, 2025 09:50

Summary

Transform your fitness journey with the Recommended Routine - Resistance Bands Version! This comprehensive 12-week program is designed for daily engagement, featuring a variety of resistance band exercises that target your entire body. Each session combines effective movements like Band Face Pulls and Overhead Squats to build strength and enhance muscle definition, all from the comfort of your home. Commit to just 7 days a week, and watch as you develop a stronger, more resilient physique. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Lat Pulldown (Band)
1
8-15 reps
80%
4
Overhead Squat
1
5-12 reps
80%
5
Lat Pulldown (Band)
1
8-15 reps
80%
6
Overhead Squat
1
5-12 reps
80%
7
Lat Pulldown (Band)
1
8-15 reps
80%
8
Overhead Squat
1
5-12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Overhead Press (Dumbbell)
1
5-10 reps
80%
4
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
5
Overhead Press (Dumbbell)
1
5-10 reps
80%
6
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
7
Overhead Press (Dumbbell)
1
5-10 reps
80%
8
Romanian Deadlift (Dumbbell)
1
5-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
3
Bent Over Row (Dumbbell)
1
5-12 reps
80%
4
Push Up
1
5-12 reps
80%
5
Bent Over Row (Dumbbell)
1
5-12 reps
80%
6
Push Up
1
5-12 reps
80%
7
Bent Over Row (Dumbbell)
1
5-12 reps
80%
8
Push Up
1
5-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Band Face Pull
1
10-15 reps
60%
2
Band Pull Apart
1
10-15 reps
60%
Week 1
1 / 12 Weeks
Day 1
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%
3
Lat Pulldown (Band)
1 Set
8-15 Reps
80%
4
Overhead Squat
1 Set
5-12 Reps
80%
5
Lat Pulldown (Band)
1 Set
8-15 Reps
80%
6
Overhead Squat
1 Set
5-12 Reps
80%
7
Lat Pulldown (Band)
1 Set
8-15 Reps
80%
8
Overhead Squat
1 Set
5-12 Reps
80%
Day 2
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%
Day 3
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%
3
Overhead Press (Dumbbell)
1 Set
5-10 Reps
80%
4
Romanian Deadlift (Dumbbell)
1 Set
5-12 Reps
80%
5
Overhead Press (Dumbbell)
1 Set
5-10 Reps
80%
6
Romanian Deadlift (Dumbbell)
1 Set
5-12 Reps
80%
7
Overhead Press (Dumbbell)
1 Set
5-10 Reps
80%
8
Romanian Deadlift (Dumbbell)
1 Set
5-12 Reps
80%
Day 4
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%
Day 5
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%
3
Bent Over Row (Dumbbell)
1 Set
5-12 Reps
80%
4
Push Up
1 Set
5-12 Reps
80%
5
Bent Over Row (Dumbbell)
1 Set
5-12 Reps
80%
6
Push Up
1 Set
5-12 Reps
80%
7
Bent Over Row (Dumbbell)
1 Set
5-12 Reps
80%
8
Push Up
1 Set
5-12 Reps
80%
Day 6
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%
Day 7
1
Band Face Pull
1 Set
10-15 Reps
60%
2
Band Pull Apart
1 Set
10-15 Reps
60%