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AM Resistance Training (Hypertrophy)

by Brinton Carlson
2 athletes joined

Program Description

🏋️ Optimized Weekly Workout Plan Morning = high-output (strength, hypertrophy, cardio) Evening = recovery/conditioning (yoga, stretch, core, PT, classes)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 30, 2025 10:20
  • Last Edited
    Oct 04, 2025 01:08

Summary

Unlock your potential with the AM Resistance Training (Hypertrophy) program, a comprehensive 18-week journey designed for serious lifters. Train every day of the week with a focus on building muscle through a variety of compound and isolation exercises, including the Trap Bar Deadlift and Bulgarian Split Squat. This program emphasizes progressive overload and includes detailed sets and reps to maximize hypertrophy. Equip yourself with the tools for growth and transformation in a full gym environment, and watch your strength and physique evolve week by week!
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Glutes
10.2%
Triceps
10.1%
Upper Back
7.9%
Front Delts
6.9%
Biceps
6.8%
Hamstrings
6.5%
Chest
6%
Middle Delts
5.6%
Lats
5.3%
Quadriceps
4.2%
Lower Back
3.2%
Abductors
3.2%
Rear Delts
2.9%
Forearms
2.9%
Stretching
2.2%
Other
2.2%
Calves
1.5%
Adductors
1.2%
Cardio
0.4%
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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
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Dynamic Hip Openers
1
20 reps
RPE 1
3
Side Leg Swings
1
10 reps
RPE 1
4
Front Leg Swings
1
10 reps
RPE 1
5
Squat (Bodyweight)
1
10 reps
RPE 1
6
Trap Bar Deadlift
4
12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
8
Glute Bridge (Barbell)
4
12 reps
RPE 9
9
Step-Up (Weighted)
3
12 reps
RPE 6
10
Seated Calf Raise
4
15 reps
RPE 9
11
Hip Adductor (Machine)
3
12 reps
RPE 8
12
Hip Abductor (Machine)
3
12 reps
RPE 9
13A
Plank (Weighted)
3
1 mins
RPE 6
13B
Pallof Press
3
12 reps
RPE 6
14
Foam Roll (Quads/Calves/Glutes)
3
1-2 mins
RPE 1
15
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
16
Hip Flexor Stretch
2
30 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Push Up
1
10 reps
RPE 1
5
Bench Press (Dumbbell)
4
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
7
Dip (Weighted)
4
12 reps
RPE 9
8
Arnold Press
4
12 reps
RPE 9
9
Lateral Raise (Machine)
4
12 reps
RPE 9
10
Tricep Extension (Cable)
4
12 reps
RPE 9
11
Hanging Leg Raise
3
12 reps
RPE 6
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Rower
1
30 reps
RPE 1
4
Pull-Up (Weighted)
4
12 reps
RPE 9
5
Seated Row (Cable)
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
8
Incline Curl (Dumbbell)
4
12 reps
RPE 9
9
Farmer's Walk (Weighted)
4
40 reps
RPE 9
10
Band Shoulder Stretch
2
0.5 mins
RPE 1
11
Chest Doorway Stretch
2
0.5 mins
RPE 1
12
Triceps Stretch
2
0.5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Lateral Banded Walk
3
1 mins
RPE 1
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
4
Hip Thrust (Barbell)
4
12 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Step Down
4
12 reps
RPE 7
7
Hip Abductor (Machine)
4
15 reps
RPE 7
8
Side Plank
3
1 mins
RPE 9
9
Foam Roll (Quads/Calves/Glutes)
3
1 mins
RPE 1
10
Hamstring Stretch with Rotation
2
1 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Band Pull Apart
1
15 reps
RPE 1
3
Arm Circle
1
10 reps
RPE 1
4
Rower
1
30 reps
RPE 1
5
Push Up
1
10 reps
RPE 1
6
Incline Chest Press (Machine)
4
12 reps
RPE 9
7
Wide Grip Lat Pulldown
4
12 reps
RPE 9
8
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
4
15 reps
RPE 9
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10B
Bicep Curl (Barbell)
3
12 reps
RPE 9
11
Hanging Leg Raise
4
15 reps
RPE 9
12
Band Shoulder Stretch
2
0.5 mins
RPE 1
13
Chest Doorway Stretch
2
0.5 mins
RPE 1
14
Lat Doorway Stretch
2
0.5 mins
RPE 1
15
Triceps Stretch
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
RPE 1
2
Hamstring Stretch with Rotation
2
0.5 mins
RPE 1
3
Quad Stretch
2
0.5 mins
RPE 1
4
Walking Knee Hugs
1
1 mins
RPE 1
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Hanging Leg Raise
4
12 reps
RPE 9
9
Ab Wheel
3
10 reps
RPE 9
10
Wood Chop
3
12 reps
RPE 9
11
Cardio (Zone 2)
1
30 mins
RPE 1
12
Cobra Strech
1
1 mins
RPE 1
13
Dynamic Hamstring Sweeps
2
0.5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
RPE 1
2
Foam Roll/Thera Gun (Full Body)
1
1 reps
RPE 1
Week 1
1 / 18 Weeks
Day 1
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Dynamic Hip Openers
1 Set
20 Reps
@1
3
Side Leg Swings
1 Set
10 Reps
@1
4
Front Leg Swings
1 Set
10 Reps
@1
5
Squat (Bodyweight)
1 Set
10 Reps
@1
6
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
8
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
9
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
10
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
11
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
12
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
13A
Plank (Weighted)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
13B
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
14
Foam Roll (Quads/Calves/Glutes)
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
@1
@1
@1
15
Hamstring Stretch with Rotation
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
16
Hip Flexor Stretch
1 Set
1 Set
30 Reps
30 Reps
@1
@1
Day 2
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Band Pull Apart
1 Set
15 Reps
@1
3
Arm Circle
1 Set
10 Reps
@1
4
Push Up
1 Set
10 Reps
@1
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
7
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
8
Arnold Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
9
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
10
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
11
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
12
Band Shoulder Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
13
Chest Doorway Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
14
Triceps Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 3
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Band Pull Apart
1 Set
15 Reps
@1
3
Rower
1 Set
30 Reps
@1
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
7
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
9
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
@9
@9
@9
@9
10
Band Shoulder Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
11
Chest Doorway Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
12
Triceps Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 4
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Lateral Banded Walk
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1
@1
@1
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
5
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
6
Step Down
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
8
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
9
Foam Roll (Quads/Calves/Glutes)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1
@1
@1
10
Hamstring Stretch with Rotation
1 Set
1 Set
1 mins
1 mins
@1
@1
Day 5
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Band Pull Apart
1 Set
15 Reps
@1
3
Arm Circle
1 Set
10 Reps
@1
4
Rower
1 Set
30 Reps
@1
5
Push Up
1 Set
10 Reps
@1
6
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
7
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
8
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
9
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
10A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
10B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
11
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
12
Band Shoulder Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
13
Chest Doorway Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
14
Lat Doorway Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
15
Triceps Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 6
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
@1
2
Hamstring Stretch with Rotation
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
3
Quad Stretch
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
4
Walking Knee Hugs
1 Set
1 mins
@1
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
8
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
9
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
10
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
11
Cardio (Zone 2)
1 Set
30 mins
@1
12
Cobra Strech
1 Set
1 mins
@1
13
Dynamic Hamstring Sweeps
1 Set
1 Set
0.5 mins
0.5 mins
@1
@1
Day 7
1
Cardio (Zone 1)
1 Set
30 mins
@1
2
Foam Roll/Thera Gun (Full Body)
1 Set
1 Reps
@1