Program Description
Rehab 3 months post reconstruction while maximizing upper body gains
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout130 minutes
- CreatedAug 23, 2025 02:44
- Last EditedAug 31, 2025 07:07
Summary
Embark on a transformative 12-week journey with the Achilles Rehab & Upper Bodybuilding program, designed to enhance your strength while rehabilitating your lower body. This 5-day-a-week regimen combines targeted rehab exercises, like squats and calf raises, with upper body power moves such as bench presses and dumbbell rows. Each workout is carefully structured to improve mobility and build muscle, ensuring you stay injury-free while achieving your fitness goals. Get ready to redefine your limits and emerge stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Abs
8.7%
Biceps
8.7%
Calves
8%
Triceps
7.9%
Quadriceps
7.6%
Hamstrings
6.8%
Lats
6.6%
Front Delts
5.8%
Chest
5.1%
Glutes
4.7%
Middle Delts
4.5%
Rear Delts
4.4%
Forearms
3.3%
Neck
3.1%
Adductors
1.4%
Lower Back
0.9%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8 reps
-
1B
Neck Curl
3
15 reps
-
2A
Leg Extension
3
15 reps
-
2B
Shrug (Barbell)
3
10 reps
-
3A
Leg Curl
3
15 reps
-
3B
Russian Twist
3
10 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
-
1B
Dumbbell Row
4
12 reps
-
2A
AD Press
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
10 reps
-
3A
Y Raise (Dumbbell)
3
15 reps
-
3B
Dragon Flag
3
12 reps
-
3C
Katana Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
8 reps
-
1B
Leg Curl
3
15 reps
-
2A
Skull Crusher (Barbell)
4
12 reps
-
2B
Leg Extension
3
15 reps
-
3A
Hammer Curl (Dumbbell)
4
12 reps
-
3B
Lateral Raise (Cable)
4
15 reps
-
3C
Cable Crunch
3
20 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
3
12 reps
-
1B
Neck Flexion
3
15 reps
-
2A
Shrug (Dumbbell)
3
20 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Pogo Hop
3
20 reps
-
3B
Russian Twist
3
12 reps
-
4A
Wrist Curls
3
20 reps
-
4B
Calf Raise (Bodyweight)
3
10 reps
-
5
Single Leg Calf Raise (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10 reps
-
1B
High Pull
3
15 reps
-
2A
Chest Fly (Cable)
3
15 reps
-
2B
Meadow Row
4
15 reps
-
3A
Hammer Curl (Cable)
3
12 reps
-
3B
Tricep Rope Push Down (Cable)
3
15 reps
-
4A
Dragon Fly
3
12 reps
-
4B
Reverse Pec Deck
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)4 Sets
8 Reps
-
1B
Neck Curl3 Sets
15 Reps
-
2A
Leg Extension3 Sets
15 Reps
-
2B
Shrug (Barbell)3 Sets
10 Reps
-
3A
Leg Curl3 Sets
15 Reps
-
3B
Russian Twist3 Sets
10 Reps
-
4
Single Leg Calf Raise (Bodyweight)3 Sets
15 Reps
-
5A
Incline Curl (Dumbbell)3 Sets
12 Reps
-
5B
Single Leg Calf Raise (Weighted)3 Sets
20 Reps
-
Day 2
1A
Bench Press (Barbell)4 Sets
8 Reps
-
1B
Dumbbell Row4 Sets
12 Reps
-
2A
AD Press3 Sets
12 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
3A
Y Raise (Dumbbell)3 Sets
15 Reps
-
3B
Dragon Flag3 Sets
12 Reps
-
3C
Katana Extension3 Sets
15 Reps
-
Day 3
1A
Chin-Up (Weighted)4 Sets
8 Reps
-
1B
Leg Curl3 Sets
15 Reps
-
2A
Skull Crusher (Barbell)4 Sets
12 Reps
-
2B
Leg Extension3 Sets
15 Reps
-
3A
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
3B
Lateral Raise (Cable)4 Sets
15 Reps
-
3C
Cable Crunch3 Sets
20 Reps
-
4
Single Leg Calf Raise (Bodyweight)3 Sets
10 Reps
-
Day 4
1A
Stiff Leg Deadlift3 Sets
12 Reps
-
1B
Neck Flexion3 Sets
15 Reps
-
2A
Shrug (Dumbbell)3 Sets
20 Reps
-
2B
Reverse Lunge (Dumbbell)3 Sets
12 Reps
-
3A
Pogo Hop3 Sets
20 Reps
-
3B
Russian Twist3 Sets
12 Reps
-
4A
Wrist Curls3 Sets
20 Reps
-
4B
Calf Raise (Bodyweight)3 Sets
10 Reps
-
5
Single Leg Calf Raise (Weighted)3 Sets
20 Reps
-
Day 5
1A
Incline Bench Press (Barbell)3 Sets
10 Reps
-
1B
High Pull3 Sets
15 Reps
-
2A
Chest Fly (Cable)3 Sets
15 Reps
-
2B
Meadow Row4 Sets
15 Reps
-
3A
Hammer Curl (Cable)3 Sets
12 Reps
-
3B
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
4A
Dragon Fly3 Sets
12 Reps
-
4B
Reverse Pec Deck3 Sets
15 Reps
-