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BoostcampPNG

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
    Sep 30, 2025 11:13
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
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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