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BoostcampPNG

Low-Stress Workout

by Buddy B.

Program Description

This program is really just for me but it’s very flexible and meant to be used long term.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 02, 2025 03:15
  • Last Edited
    Jul 10, 2025 01:22

Summary

Experience a balanced approach to fitness with the Low-Stress Workout program, designed for 18 weeks of sustainable training. Committing just three days a week, you'll engage in a mix of strength and cardio exercises, including targeted sessions for legs, shoulders, and lats. This program emphasizes gradual progression, allowing you to build strength and endurance without overwhelming your body. Perfect for those seeking a mindful, effective way to enhance their fitness journey.
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Chest Fly (Dumbbell)
2
1
6 reps
8 reps
-
-
6
Bicep Curl (Dumbbell)
2
1
6 reps
8 reps
-
-
7
Tricep Extension (Barbell)
2
1
6 reps
8 reps
-
-
8
Russian Twist
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Single Leg Hip Thrust
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
-
-
RPE 10
6
Jefferson Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Lying Leg Curl
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Sit Up
2
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Warm Up
1
2 mins
-
3
Upright Row (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
4
Pull-Up (Band)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
6
Pullover (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
1
6 reps
8 reps
6 reps
-
-
RPE 10
8
Plank
1
1
0.5 mins
0.7 mins
-
-
9
Treadmill
1
10 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Walk
1 Set
5 mins
-
2
Warm Up
1 Set
2 mins
-
3
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
4
Pull-Up (Band)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
6
Pullover (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
8
Plank
1 Set
1 Set
0.5 mins
0.7 mins
-
-
9
Treadmill
1 Set
10 mins
-
Day 2
1
Walk
1 Set
5 mins
-
2
Warm Up
1 Set
2 mins
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
4
Single Leg Hip Thrust
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
@10
6
Jefferson Curl
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
7
Lying Leg Curl
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
8
Sit Up
2 Sets
15 Reps
-
9
Treadmill
1 Set
10 mins
-
Day 1
1
Walk
1 Set
5 mins
-
2
Warm Up
1 Set
2 mins
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
-
-
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
7
Tricep Extension (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
8
Russian Twist
2 Sets
15 Reps
-
9
Treadmill
1 Set
10 mins
-