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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
    Jun 28, 2025 03:19
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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
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
-