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Matt's 4 day specific for UPS driver

by Matt

Program Description

**Matt's 4 Day Specific for UPS Driver** is an 8-week program meticulously designed to enhance strength and endurance tailored to the unique demands of UPS drivers. With 16 training days packed into just two months, you'll tackle a blend of upper body, core, and mobility exercises that fortify your shoulders, chest, and core—critical for your daily lifting and carrying tasks. Each session incorporates effective movements like the Overhead Press and Lateral Raises, ensuring you build functional strength while improving your overall fitness. Get ready to elevate your performance on the road and in the gym!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 01:30
  • Last Edited
    Mar 22, 2026 03:29
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Triceps
10.6%
Upper Back
10.3%
Front Delts
10%
Lats
7.8%
Chest
7.2%
Biceps
7%
Quadriceps
6.1%
Glutes
5.8%
Hamstrings
5.8%
Rear Delts
5%
Middle Delts
4.7%
Forearms
2.5%
Calves
1.7%
Adductors
1.4%
Stretching
1.1%
Abductors
0.8%
Other
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Arm Circle
1
1 mins
RPE 6.5-7
1B
Lateral Raise (Dumbbell)
1
1-2 mins
RPE 6
1C
Band Pull Apart
1
1 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
6 reps
5 reps
4 reps
80%
85%
90%
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
75%
85%
90%
5
Shoulder YTWL
3
10 reps
85%
6A
Plank with Shoulder Taps
1
1 mins
RPE 9.5
6B
Plank
1
1 mins
RPE 6
6C
Side Plank
1
1 mins
RPE 8
7
Hanging Leg Raise
1
1
30 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
15 reps
RPE 6
1B
World's Greatest Stretch
1
1 reps
RPE 6
1C
Arm Swing Warmup
1
1 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
4 reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
65%
75%
85%
4
Dip (Bodyweight)
1
1
1
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
1
10+ reps
-
1B
Dead Hang
1
1 mins
RPE 6
2
Lat Pulldown
1
10 reps
50%
3A
Pull-Up (Bodyweight)
1
10 reps
100%
3B
Wide Grip Pull-Up
1
10 reps
RPE 10
4
Bent Over Row (Barbell, Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3
15 reps
100%
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
8
Hammer Curl (Cable)
3
12 reps
RPE 8
9A
Russian Twist (Dumbbell)
3
15 reps
-
9B
Bent-over Twist
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
RPE 8
1B
Walking Lunge
1
10 reps
RPE 8
1C
Side Leg Swings
1
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
65%
75%
85%
3
Clean Deadlift
1
1
1
8 reps
7 reps
6 reps
60%
70%
80%
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
75%
80%
85%
5
Leg Curl
1
1
1
10 reps
8 reps
6 reps
70%
75%
80%
6
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
75%
80%
85%
7A
Plank
2
1 mins
RPE 7.5
7B
Mountain Climber
2
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 3
1A
Scapular Pull-Up
1 Set
10+ Reps
-
1B
Dead Hang
1 Set
1 mins
@6
2
Lat Pulldown
1 Set
10 Reps
50%
3A
Pull-Up (Bodyweight)
1 Set
10 Reps
100%
3B
Wide Grip Pull-Up
1 Set
10 Reps
@10
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
5
Chin-Up (Bodyweight)
3 Sets
15 Reps
100%
6
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Hammer Curl (Cable)
3 Sets
12 Reps
@8
9A
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
9B
Bent-over Twist
3 Sets
15 Reps
-
Day 4
1A
Squat (Bodyweight)
1 Set
10 Reps
@8
1B
Walking Lunge
1 Set
10 Reps
@8
1C
Side Leg Swings
1 Set
10 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%
3
Clean Deadlift
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
60%
70%
80%
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
75%
80%
85%
5
Leg Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
70%
75%
80%
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
75%
80%
85%
7A
Plank
2 Sets
1 mins
@7.5
7B
Mountain Climber
2 Sets
1 mins
@8
Day 1
1A
Arm Circle
1 Set
1 mins
@6.5-7
1B
Lateral Raise (Dumbbell)
1 Set
1-2 mins
@6
1C
Band Pull Apart
1 Set
1 mins
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
80%
85%
90%
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
75%
85%
90%
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
75%
85%
90%
5
Shoulder YTWL
3 Sets
10 Reps
85%
6A
Plank with Shoulder Taps
1 Set
1 mins
@9.5
6B
Plank
1 Set
1 mins
@6
6C
Side Plank
1 Set
1 mins
@8
7
Hanging Leg Raise
1 Set
1 Set
30 Reps
10 Reps
-
-
Day 2
1A
Push Up
1 Set
15 Reps
@6
1B
World's Greatest Stretch
1 Set
1 Reps
@6
1C
Arm Swing Warmup
1 Set
1 mins
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
60%
75%
80%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
65%
75%
85%
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@6.5
@7
@7.5
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
60%
70%
70%
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
65%
75%
85%