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LBA

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Program Description

LBA

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 19, 2025 06:29
  • Last Edited
    Dec 19, 2025 07:11
Muscle Engagement
Front
Back
MuscleSet
Chest
16.7%
Lats
14.9%
Hamstrings
11.5%
Triceps
11.5%
Glutes
10.9%
Quadriceps
6.9%
Front Delts
6.3%
Lower Back
5.7%
Stretching
4.6%
Abs
3.4%
Upper Back
3.4%
Biceps
2.3%
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
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7
Push Up
4
20 reps
-
8
Ring Row
4
12 reps
-
9
Parietal
3
30 reps
-
10
Neck Brige
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
11
Sled Pull ONLY
1
1 reps
-
12
Ankle Floss Circuit
1
1 reps
-
13A
Slant Squat
3
1
15 reps
30 reps
-
-
13B
Hamstring Curl
4
15 reps
-
14A
Single Leg Cable Hip Flexor
2
15 reps
-
14B
Single Leg Reverse Hyper
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Couch Stretch
2
1 mins
-
2
Outer Hip Circuit
1
-
3
Pigeon Strength
1
-
4
Deep Squats
2
2 mins
-
5
Loaded Butterfly
2
1 mins
-
6
Active Hangs
1
1 mins
-
7A
Face Pull
3
30 reps
-
7B
Pullover (Dumbbell)
3
15 reps
-
8A
Chest Fly (Cable)
3
30 reps
-
8B
Smith Curl
3
15 reps
-
9
Squeeze And Stretch Bicep
3
15 reps
-
10
Tricep Lockout
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push/Pull Warmup
1
10 mins
-
2
Tibialis Raise
2
25 reps
-
3
Deep Calf Raise
2
25 reps
-
4
Reverse Step Up
2
25 reps
-
5
Split Squat (Bodyweight)
2
10 reps
-
6
External Rotation
1
15 reps
-
7
Dumbbell Bench Pullover
2
15 reps
-
8
Trap 3 Raise
2
10 reps
-
9
Back Extension
1
-
10
Side Bend
2
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Sled Push/Pull Warmup
1 Set
10 mins
-
2
Tibialis Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
3
Deep Calf Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
4
Reverse Step Up
1 Set
1 Set
25 Reps
25 Reps
-
-
5
Split Squat (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
External Rotation
1 Set
15 Reps
-
7
Dumbbell Bench Pullover
1 Set
1 Set
15 Reps
15 Reps
-
-
8
Trap 3 Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
9
Back Extension
1 Set
-
10
Side Bend
1 Set
1 Set
25 Reps
25 Reps
-
-
Day 2
1
Couch Stretch
1 Set
1 Set
1 mins
1 mins
-
-
2
Outer Hip Circuit
1 Set
-
3
Pigeon Strength
1 Set
-
4
Deep Squats
1 Set
1 Set
2 mins
2 mins
-
-
5
Loaded Butterfly
1 Set
1 Set
1 mins
1 mins
-
-
6
Active Hangs
1 Set
1 mins
-
7
Push Up
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
8
Ring Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
9
Parietal
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
10
Neck Brige
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
Day 3
1
Sled Push/Pull Warmup
1 Set
10 mins
-
2
Tibialis Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
3
Deep Calf Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
4
Reverse Step Up
1 Set
1 Set
25 Reps
25 Reps
-
-
5
Split Squat (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
External Rotation
1 Set
15 Reps
-
7
Dumbbell Bench Pullover
1 Set
1 Set
15 Reps
15 Reps
-
-
8
Trap 3 Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
9
Back Extension
1 Set
-
10
Side Bend
1 Set
1 Set
25 Reps
25 Reps
-
-
11
Sled Pull ONLY
1 Set
1 Reps
-
12
Ankle Floss Circuit
1 Set
1 Reps
-
13A
Slant Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
30 Reps
-
-
-
-
13B
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
14A
Single Leg Cable Hip Flexor
1 Set
1 Set
15 Reps
15 Reps
-
-
14B
Single Leg Reverse Hyper
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 4
1
Couch Stretch
1 Set
1 Set
1 mins
1 mins
-
-
2
Outer Hip Circuit
1 Set
-
3
Pigeon Strength
1 Set
-
4
Deep Squats
1 Set
1 Set
2 mins
2 mins
-
-
5
Loaded Butterfly
1 Set
1 Set
1 mins
1 mins
-
-
6
Active Hangs
1 Set
1 mins
-
7A
Face Pull
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
7B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8A
Chest Fly (Cable)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
8B
Smith Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Squeeze And Stretch Bicep
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
10
Tricep Lockout
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 5
1
Sled Push/Pull Warmup
1 Set
10 mins
-
2
Tibialis Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
3
Deep Calf Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
4
Reverse Step Up
1 Set
1 Set
25 Reps
25 Reps
-
-
5
Split Squat (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
External Rotation
1 Set
15 Reps
-
7
Dumbbell Bench Pullover
1 Set
1 Set
15 Reps
15 Reps
-
-
8
Trap 3 Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
9
Back Extension
1 Set
-
10
Side Bend
1 Set
1 Set
25 Reps
25 Reps
-
-