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BoostcampPNG

Best Life

by Jay E.

Program Description

Progressive Overload to build new muscle and build strength for sustained health through life.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2025 10:04
  • Last Edited
    Nov 12, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Glutes
9.4%
Hamstrings
8.2%
Rear Delts
7.8%
Quadriceps
7.4%
Triceps
7.1%
Abs
6.8%
Chest
6.3%
Lats
5.9%
Front Delts
5.9%
Middle Delts
5.7%
Biceps
5.1%
Calves
3.2%
Stretching
3.2%
Lower Back
1.7%
Forearms
1.7%
Cardio
1.6%
Abductors
1.4%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Decline Bench Press (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
10-14 reps
-
5
Bench T-Spine Stretch
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-10 reps
10-12 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
4
Box Calf Raise
4
10-15 reps
-
5
Cable Crunch
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Y Raise (Dumbbell)
2
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Drag Curl
2
10-14 reps
-
7
Face Away Cable Curl
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
-
-
2
Leg Curl
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Suitcase Carry
3
1-2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
35-45 mins
-
2
Bench T-Spine Stretch
1
10-15 reps
-
3
Wall Handstands
1
1-2 mins
-
4
Hip Bridge March
1
20-25 reps
-
5
Wall Sit
1
1 mins
-
6
Lateral Banded Walk
1
20-25 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
-
-
-
5
Bench T-Spine Stretch
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
2
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Box Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
Day 4
1
Treadmill
1 Set
35-45 mins
-
2
Bench T-Spine Stretch
1 Set
10-15 Reps
-
3
Wall Handstands
1 Set
1-2 mins
-
4
Hip Bridge March
1 Set
20-25 Reps
-
5
Wall Sit
1 Set
1 mins
-
6
Lateral Banded Walk
1 Set
20-25 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Y Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Drag Curl
1 Set
1 Set
10-14 Reps
10-14 Reps
-
-
7
Face Away Cable Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Kelso Shrug
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Suitcase Carry
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
-
-
-
Day 7
1
Treadmill
1 Set
35-45 mins
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2
Bench T-Spine Stretch
1 Set
10-15 Reps
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3
Wall Handstands
1 Set
1-2 mins
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4
Hip Bridge March
1 Set
20-25 Reps
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5
Wall Sit
1 Set
1 mins
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6
Lateral Banded Walk
1 Set
20-25 Reps
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