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HypertrophyHaus

by Zachery R.

Program Description

Enhance growth of deficit areas.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2024 07:32
  • Last Edited
    Jun 18, 2025 10:57

Summary

Unlock your muscle-building potential with HypertrophyHaus, an intensive 8-week program designed for dedicated lifters. With a rigorous 7-day training schedule, you’ll focus on targeted workouts that maximize hypertrophy through a mix of compound and isolation exercises. Each session emphasizes proper form and progressive overload, ensuring you build strength and size effectively. Get ready to transform your physique and push your limits in the gym!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4B
Standing Calf Raise
2
20 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
5
Deadlift (Barbell)
4
8 reps
RPE 8
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Retro Walking Treadmill
1 Set
5 mins
@3
2
Hip Mobilization
1 Set
1 mins
-
3A
Skier
2 Sets
10 Reps
@9
3B
Curtsy Lunge
2 Sets
10 Reps
@6
3C
Copenhagen Plank
2 Sets
1 mins
@9
3D
Superclam
2 Sets
10-15 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Lying Leg Curl
2 Sets
10-15 Reps
@8
6
Hack Squat
4 Sets
10-12 Reps
@8
7
Step-Up (Weighted)
3 Sets
8-10 Reps
@8
8
Seated Calf Raise
3 Sets
10-12 Reps
@8
9A
Standing Calf Raise
3 Sets
10-12 Reps
@8
9B
Wall Sit
1 Set
1-1.5 mins
@9.5
10
Incline Treadmill
1 Set
10 mins
@5
Day 2
1
Shoulder YTWL
2 Sets
12 Reps
@3
2
Push Up
2 Sets
AMRAP
@10
3
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@7
4A
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
4B
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bench Press (Smith Machine)
4 Sets
8 Reps
@8
6A
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
7
Incline Treadmill
1 Set
15 mins
@5
Day 3
1
Stairmaster
1 Set
15-20 mins
@7
Day 4
1
Shoulder YTWL
2 Sets
12 Reps
@3
2
Push Up
2 Sets
AMRAP
@10
3
Shoulder Press (Plate Loaded)
4 Sets
10-12 Reps
@8
4
Single Arm Row (Dumbbell)
2 Sets
15 Reps
@7
5A
Serratus Abduction
3 Sets
15 Reps
@9
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5C
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
6A
Hanging Leg Raise
3 Sets
AMRAP
@10
6B
Sarhmann Progression
3 Sets
10 Reps
-
6C
Turkish Get Up
3 Sets
5 Reps
-
6D
Kettlebell 90/90 Carry
3 Sets
10 Reps
-
7
Incline Treadmill
1 Set
15 mins
@5
Day 5
1
Incline Treadmill
1 Set
5 mins
@5
2
Hip Mobilization
1 Set
1 mins
-
3
Curtsy Lunge
2 Sets
10 Reps
@6
4
Deadlift (Barbell)
4 Sets
8 Reps
@8
5A
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
5B
Standing Calf Raise
2 Sets
20 Reps
@9
5C
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Treadmill
1 Set
10 mins
@5
Day 6
1A
Shoulder YTWL
2 Sets
12 Reps
@3
1B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
AMRAP
@8
1C
Push Up
2 Sets
AMRAP
@8
2A
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
2B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
3A
Lat Pulldown
3 Sets
10 Reps
@8
3B
Single Arm Row (Cable)
3 Sets
12 Reps
@8
3C
Shoulder External Rotation
3 Sets
15 Reps
-
3D
Shoulder Internal Rotation
3 Sets
15 Reps
-
3E
Shoulder External Rotation (90°)
3 Sets
15 Reps
-
4
Incline Treadmill
1 Set
15 mins
@5
Day 7
1
Jog
1 Set
16 mins
@7