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 23, 2025 04:53
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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
-