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4-day Chest/Shoulders + Knee rehabiliation

by Tom

Program Description

To increase strenght of all muscles and ligaments around the knee to combat runners knee, and have fun and exciting upper body days, that result in hyperthrophy. Supersetted most of exercises, because that is what I enjoy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2025 09:16
  • Last Edited
    Oct 12, 2025 07:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Hamstrings
9.9%
Upper Back
8.3%
Abs
8%
Triceps
7.6%
Lower Back
7.4%
Quadriceps
7.3%
Front Delts
6.7%
Lats
6.7%
Middle Delts
6.6%
Chest
4.7%
Biceps
4.4%
Calves
3.9%
Abductors
2.3%
Rear Delts
1.6%
Stretching
1.3%
Forearms
0.3%
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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
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Face Pull
2
15-20 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Face Pull
2
15-20 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Face Pull
2
15-20 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Face Pull
2
15-20 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Face Pull
2
15-20 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Face Pull
2
15-20 reps
RPE 7-8
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
2B
Lat Pulldown
3
8-10 reps
RPE 8-9
3
Dip (Assisted)
2
5-10 reps
RPE 8-9
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
5
Cable Crunch
2
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Bodyweight)
2
3 reps
-
1B
Sissy Squat
2
10-15 reps
-
1C
Glute Bridge (Bodyweight)
2
15 reps
-
2A
Leg Press
3
10-12 reps
RPE 8
2B
Hyperextension
3
10-15 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Step-Up (Weighted)
2
8-10 reps
RPE 8
4A
Terminal Knee Extension
2
15-20 reps
-
4B
Clamshells (Band)
2
12-15 reps
-
5
Seated Calf Raise
3
15-29 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
3B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 7-8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
4
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
3B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 7-8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
4
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
3B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 7-8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
4
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
3B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 7-8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
4
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
3B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 7-8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
4
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
3B
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
5
Dragon Flag
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
1B
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8-9
3A
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 7-8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
4
Dragon Flag
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
1B
Spanish Squat
3
15-20 reps
RPE 7-8
2A
Hamstring Curl
3
8-12 reps
RPE 8-9
2B
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3A
Hip Abduction (Band)
3
12-15 reps
RPE 8-9
3B
Back Extension
3
12-15 reps
RPE 8-9
4
Pallof Press
3
12-15 reps
RPE 7-8
5
Standing Calf Raise
3
15-20 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-9
@8-9
@8-9
1B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-9
@8-9
@8-9
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
2B
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
3
Dip (Assisted)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8-9
@8-9
4A
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
@7-8
@7-8
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-9
@7-9
5
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
Day 2
1A
Split Squat (Bodyweight)
1 Set
1 Set
3 Reps
3 Reps
-
-
1B
Sissy Squat
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
1C
Glute Bridge (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
2A
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2B
Hyperextension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3B
Step-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4A
Terminal Knee Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
4B
Clamshells (Band)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
15-29 Reps
15-29 Reps
15-29 Reps
@8-9
@8-9
@8-9
Day 3
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
1B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
2A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
3B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-9
@8-9
@8-9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-10
@8-10
@8-10
5
Dragon Flag
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
Day 4
1A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
1B
Spanish Squat
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7-8
@7-8
@7-8
2A
Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2B
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
3A
Hip Abduction (Band)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
3B
Back Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
4
Pallof Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8-9
@8-9
@8-9