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Balanced Strength & Longevity – Full Body Program

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Program Description

Unlock your potential with the Balanced Strength & Longevity Full Body Program, designed to sculpt and strengthen your physique over 12 weeks. Commit to just four 60-minute sessions each week, blending bodybuilding techniques and bodyweight exercises to enhance muscle definition and overall fitness. Suitable for beginners to intermediates, this program encourages progressive growth while promoting longevity in your training. Equip yourself with the full gym setup and get ready to transform your strength and physique!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2025 01:47
  • Last Edited
    Oct 25, 2025 01:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Glutes
9.3%
Lats
9.1%
Hamstrings
8.6%
Abs
8.5%
Quadriceps
8.5%
Triceps
7.1%
Biceps
6.6%
Front Delts
6.1%
Chest
5.1%
Middle Delts
5.1%
Forearms
4.7%
Lower Back
2.5%
Rear Delts
2.5%
Calves
2.5%
Abductors
0.5%
Adductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
5
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
6
Pallof Press
2
10-12 reps
RPE 7
7
Bird Dog
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 7
7
Stir-The-Pot On Stability Ball
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 7
2
Dumbbell Chest Press (Flat Bench)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
8-10 reps
RPE 7
5
Incline Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7
7
Wood Chop
2
10 reps
RPE 7
8
Side Plank With Hip Lift
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Knee Drive (Controlled)
3
10-12 reps
RPE 7
2
Single Leg Press
1
10-12 reps
RPE 7
3
Half-Kneeling One Arm Cable Press
3
10-12 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Calf Raise (Machine)
3
10-12 reps
RPE 7
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Seated Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Pallof Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
7
Bird Dog
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
@7
@7
7
Stir-The-Pot On Stability Ball
1 Set
1 Set
8 Reps
8 Reps
@7
@7
Day 3
1
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
2
Dumbbell Chest Press (Flat Bench)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7
Wood Chop
1 Set
1 Set
10 Reps
10 Reps
@7
@7
8
Side Plank With Hip Lift
1 Set
1 Set
10 Reps
10 Reps
@7
@7
Day 4
1
Step-Up To Knee Drive (Controlled)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Single Leg Press
1 Set
10-12 Reps
@7
3
Half-Kneeling One Arm Cable Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@7
@7
@7