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Beginner Strength and Wellness

by Jonah F.

Program Description

This 3-day beginner workout program is designed to develop functional strength and improve body composition using only dumbbells and cable machines. The structured plan alternates between lower body, upper body, and full-body HIIT sessions, each lasting 40 minutes. This is a progressive overload program, make sure to increase weight by small increments when you hit the top of your rep ranges. Rest time in between sets should be 20 seconds for the warm period, and 40 seconds for the workout period. You can rest longer if you feel the need, but shorter rest periods may inhibit muscle growth.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 14, 2025 03:29
  • Last Edited
    May 27, 2025 02:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Goblet Squat
3
10-12 reps
RPE 7-8
7
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
6
8-10 reps
RPE 8
9
Russian Twist (Dumbbell)
3
15 reps
RPE 6-7
10
Farmer's Walk (Weighted)
2
30 secs
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
Hamstring Stretch with Rotation
1
30 secs
-
13
World's Greatest Stretch
2
10 reps
-
14
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
7
Bent Over Row (Barbell)
3
10-12 reps
RPE 8
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
9
Face Pull
3
12 reps
RPE 6-7
10
Ab Wheel
3
10-12 reps
RPE 8
11
Bike Sprint
1
4 mins
RPE 9
12
World's Greatest Stretch
2
10 reps
-
13
Stretching
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
30 secs
-
2
Squat (Bodyweight)
1
15 reps
-
3
Inchworm
1
5 reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2
5 reps
-
5
Band Pull Apart
1
12 reps
-
6
Push Press (Barbell)
3
8 reps
RPE 8
7
Renegade Row
3
16 reps
RPE 8
8
Cuban Press (Dumbbell)
3
12 reps
RPE 7
9
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
10A
Battle Ropes
3
30 secs
RPE 9
10B
TRX Row
3
12 reps
RPE 8
11
World's Greatest Stretch
2
10 reps
-
12
Stretching
1
5 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Arm Circle
1 Set
30 secs
-
2
Squat (Bodyweight)
1 Set
15 Reps
-
3
Inchworm
1 Set
5 Reps
-
4
Reverse Lunge (Bodyweight)
2 Sets
5 Reps
-
5
Band Pull Apart
1 Set
12 Reps
-
6
Goblet Squat
3 Sets
10-12 Reps
@7-8
7
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7-8
8
Bulgarian Split Squat (Dumbbell)
6 Sets
8-10 Reps
@8
9
Russian Twist (Dumbbell)
3 Sets
15 Reps
@6-7
10
Farmer's Walk (Weighted)
2 Sets
30 secs
@8
11
Bike Sprint
1 Set
4 mins
@9
12
Hamstring Stretch with Rotation
1 Set
30 secs
-
13
World's Greatest Stretch
2 Sets
10 Reps
-
14
Stretching
1 Set
3 mins
-
Day 3
1
Arm Circle
2 Sets
30 secs
-
2
Squat (Bodyweight)
1 Set
15 Reps
-
3
Inchworm
1 Set
5 Reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2 Sets
5 Reps
-
5
Band Pull Apart
1 Set
12 Reps
-
6
Push Press (Barbell)
3 Sets
8 Reps
@8
7
Renegade Row
3 Sets
16 Reps
@8
8
Cuban Press (Dumbbell)
3 Sets
12 Reps
@7
9
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
10A
Battle Ropes
3 Sets
30 secs
@9
10B
TRX Row
3 Sets
12 Reps
@8
11
World's Greatest Stretch
2 Sets
10 Reps
-
12
Stretching
1 Set
5 mins
-
Day 2
1
Arm Circle
1 Set
30 secs
-
2
Squat (Bodyweight)
1 Set
15 Reps
-
3
Inchworm
1 Set
5 Reps
-
4
Eccentric Reverse Lunge (Bodyweight)
2 Sets
5 Reps
-
5
Band Pull Apart
1 Set
12 Reps
-
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
7
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8
8
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
9
Face Pull
3 Sets
12 Reps
@6-7
10
Ab Wheel
3 Sets
10-12 Reps
@8
11
Bike Sprint
1 Set
4 mins
@9
12
World's Greatest Stretch
2 Sets
10 Reps
-
13
Stretching
1 Set
3 mins
-