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Home Gym Upper,Lower,Full Body, stretch and walk

by K N.

Program Description

**Keith’s Upper, Lower, Full Body, Stretch and Walk Program** is an 8-week comprehensive workout plan designed to enhance your strength and flexibility. With 32 sessions spread across the week, this program combines upper and lower body workouts, full-body routines, and restorative stretching sessions to optimize muscle growth and recovery. Tailored for novice to intermediate lifters, it focuses on powerbuilding and bodybuilding techniques, ensuring you build muscle while sculpting your physique. Get ready to transform your fitness journey with this well-rounded approach!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2025 02:59
  • Last Edited
    Oct 19, 2025 05:17

Summary

Transform your fitness journey with this comprehensive 8-week program designed for home gym enthusiasts! Each week, you'll engage in four dynamic workouts targeting upper body, lower body, and full-body strength, complemented by stretching and walking sessions to enhance recovery and flexibility. Perfect for all fitness levels, this program utilizes a variety of equipment to keep your workouts diverse and effective. Get ready to build strength, improve endurance, and feel your best—all from the comfort of your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Abs
11.8%
Glutes
10.9%
Triceps
7.5%
Hamstrings
7.4%
Front Delts
6.9%
Middle Delts
6.3%
Biceps
6%
Chest
6%
Upper Back
5.7%
Lats
5.3%
Lower Back
2.8%
Adductors
2.7%
Calves
2.4%
Other
1.8%
Forearms
1.4%
Abductors
1.2%
Stretching
0.6%
Cardio
0.6%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8-9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Goblet Squat
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
-
6
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
RPE 8
2
Goblet Squat
4
8-12 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Single Arm High Row (Cable)
3
8-12 reps
RPE 8-9
5
Trap Bar Deadlift
3
10-12 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
15-20 reps
-
8A
Plank
3
1 mins
-
8B
Side Plank
3
1 mins
-
8C
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll - Left Lef
1
20 reps
-
2
Foam Roll - Right Leg
1
20 reps
-
3
Foam Roll - Inside Leg
1
15 reps
-
4
Foam Roll - Inside Right Leg
1
15 reps
-
5
Lacrosse Ball Glute - Left
1
1 mins
-
6
Lacrosse Ball Glute - Right
1
1 mins
-
7
Lumbar Rotation - 10 Each Side
1
20 reps
-
8
Rollovers To V-sits
1
15 reps
-
9
Rocking Frog Stretch
1
15 reps
-
10
Fire Hydrant Circles - Left
1
20 reps
-
11
Fire Hydrant Circles- Right
1
20 reps
-
12
Mountain Climber
1
20 reps
-
13
Cossack Squat (Bodyweight)
1
15 reps
-
14
Seated Piriformis Stretch
2
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2
1 mins
-
16
Cat Cow Stretch
2
20 reps
-
17
Bird Dog
2
12 reps
-
18
Dead Bug
1
20 reps
-
19
Treadmill
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@8-9
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@7-8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
Day 2
1
Belt Squat
4 Sets
6-10 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Goblet Squat
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
4 Sets
15-20 Reps
-
6
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Overhead Press (Machine)
4 Sets
6-10 Reps
@8
2
Goblet Squat
4 Sets
8-12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Trap Bar Deadlift
3 Sets
10-12 Reps
@8-9
6
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
15-20 Reps
-
8A
Plank
3 Sets
1 mins
-
8B
Side Plank
3 Sets
1 mins
-
8C
Side Plank
3 Sets
1 mins
-
Day 4
1
Foam Roll - Left Lef
1 Set
20 Reps
-
2
Foam Roll - Right Leg
1 Set
20 Reps
-
3
Foam Roll - Inside Leg
1 Set
15 Reps
-
4
Foam Roll - Inside Right Leg
1 Set
15 Reps
-
5
Lacrosse Ball Glute - Left
1 Set
1 mins
-
6
Lacrosse Ball Glute - Right
1 Set
1 mins
-
7
Lumbar Rotation - 10 Each Side
1 Set
20 Reps
-
8
Rollovers To V-sits
1 Set
15 Reps
-
9
Rocking Frog Stretch
1 Set
15 Reps
-
10
Fire Hydrant Circles - Left
1 Set
20 Reps
-
11
Fire Hydrant Circles- Right
1 Set
20 Reps
-
12
Mountain Climber
1 Set
20 Reps
-
13
Cossack Squat (Bodyweight)
1 Set
15 Reps
-
14
Seated Piriformis Stretch
2 Sets
1 mins
-
15
Rear-foot-elevated Hip Flexor Stretch
2 Sets
1 mins
-
16
Cat Cow Stretch
2 Sets
20 Reps
-
17
Bird Dog
2 Sets
12 Reps
-
18
Dead Bug
1 Set
20 Reps
-
19
Treadmill
1 Set
20 mins
-