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High Impact

by Bhavin S.

Program Description

Unleash your potential with the High Impact program, a 12-week journey designed to elevate your strength and endurance. Committing to six days a week, you'll engage in dynamic workouts that challenge your limits and ignite your passion for fitness. This program focuses on high-intensity training techniques to maximize results and keep you motivated throughout your transformation. Get ready to push boundaries and achieve the physique you've always wanted!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2026 04:31
  • Last Edited
    Feb 17, 2026 04:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.5%
Quadriceps
13.2%
Abs
11.6%
Glutes
9.9%
Upper Back
9.9%
Biceps
5.8%
Forearms
5%
Lats
5%
Middle Delts
5%
Calves
3.3%
Cardio
3.3%
Triceps
3.3%
Adductors
2.5%
Lower Back
2.5%
Front Delts
1.7%
Rear Delts
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 7
5
Standing Calf Raise
2
20 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Low Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 7
6
Single Arm Farmer Carry
2
40 reps
RPE 7
7
Treadmill
1
20 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7
@7
4
Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@7
6
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@7
@7
7
Treadmill
1 Set
20 mins
@10
Day 2
1
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Hammer Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
6
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@7
@7
7
Treadmill
1 Set
20 mins
@10
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7
@7
4
Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@7
6
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@7
@7
7
Treadmill
1 Set
20 mins
@10
Day 4
1
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Hammer Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
6
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@7
@7
7
Treadmill
1 Set
20 mins
@10
Day 5
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7
@7
4
Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@7
6
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@7
@7
7
Treadmill
1 Set
20 mins
@10
Day 6
1
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Hammer Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
6
Single Arm Farmer Carry
1 Set
1 Set
40 Reps
40 Reps
@7
@7
7
Treadmill
1 Set
20 mins
@10