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BoostcampPNG

Recommended Routine - Resistance Bands Version

by Gus B
1 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
    Jun 21, 2025 02:25
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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
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%