Program Description
12-week periodized program for experienced lifters recovering from knee issues while rebalancing upper/lower body proportions. Integrates rehabilitation directly into strength training through 3 progressive phases: Foundation & Deload (weeks 1-4), Progressive Loading with Upper Body Emphasis (weeks 5-8), and Strength & Composition Peak (weeks 9-12). Designed for 4 sessions per week with built-in mobility work.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 06, 2025 02:36
- Last EditedJun 06, 2025 03:15
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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
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-10 reps
RPE 7-8
1B
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
2A
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 7-8
2B
Single Leg Romanian Deadlift
4
8 reps
RPE 7-8
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Sissy Squat
3
8-12 reps
RPE 7-8
4A
Dynamic Side Plank
2
10 reps
RPE 7-8
4B
Plank
2
30-45 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
8-10 reps
RPE 7-8
1B
Seated Row (Cable)
4
8-10 reps
RPE 7-8
2A
Reverse Lunge (Dumbbell)
4
8 reps
RPE 7-8
2B
Lat Pulldown
4
10-12 reps
RPE 7-8
3A
Lunge (Kettlebell)
3
6 reps
RPE 7-8
3B
Face Pull
3
15-20 reps
RPE 7-8
4A
Stair Climber
2
2-3 mins
RPE 7-8
4B
Lateral Lunge
2
6 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
4
8-10 reps
RPE 7-8
1B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7-8
2A
Pull-Up (Assisted)
4
6-10 reps
RPE 7-8
2B
Single Leg Heel Touchdown
4
8 reps
RPE 7-8
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
3B
Single Leg Isometric Drive
3
15-20 reps
RPE 7-8
3C
Big Toe Extension
3
10 reps
RPE 7-8
4A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 7-8
4B
Single Leg Calf Raise (Weighted)
2
8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
RPE 7-8
1B
Thruster (Barbell)
3
8-10 reps
RPE 7-8
1C
Reverse Lunge (Dumbbell)
3
12 reps
RPE 7-8
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2B
Hamstring Curl On Rower
3
10-12 reps
RPE 7-8
2C
Farmer's Walk (Weighted)
3
30-45 reps
-
3A
Spinal Roll Downs
2
5 reps
RPE 7-8
3B
Front Split Push Down
2
5-10 reps
RPE 7-8
3C
Side Hip Bridge
2
30-45 reps
RPE 7-8
4A
Spotty Dogs
1
20-30 reps
RPE 7-8
4B
Walking Knee Hugs
1
10 reps
RPE 7-8
4C
Single Leg High Jump
1
10 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)4 Sets
8-10 Reps
@7-8
1B
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
@7-8
2A
Seated Shoulder Press (Dumbbell)4 Sets
10-12 Reps
@7-8
2B
Single Leg Romanian Deadlift4 Sets
8 Reps
@7-8
3A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@7-8
3B
Sissy Squat3 Sets
8-12 Reps
@7-8
4A
Dynamic Side Plank2 Sets
10 Reps
@7-8
4B
Plank2 Sets
30-45 Reps
@7-8
Day 2
1A
Goblet Squat4 Sets
8-10 Reps
@7-8
1B
Seated Row (Cable)4 Sets
8-10 Reps
@7-8
2A
Reverse Lunge (Dumbbell)4 Sets
8 Reps
@7-8
2B
Lat Pulldown4 Sets
10-12 Reps
@7-8
3A
Lunge (Kettlebell)3 Sets
6 Reps
@7-8
3B
Face Pull3 Sets
15-20 Reps
@7-8
4A
Stair Climber2 Sets
2-3 mins
@7-8
4B
Lateral Lunge2 Sets
6 Reps
@7-8
Day 3
1A
Dumbbell Row4 Sets
8-10 Reps
@7-8
1B
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
@7-8
2A
Pull-Up (Assisted)4 Sets
6-10 Reps
@7-8
2B
Single Leg Heel Touchdown4 Sets
8 Reps
@7-8
3A
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@7-8
3B
Single Leg Isometric Drive3 Sets
15-20 Reps
@7-8
3C
Big Toe Extension3 Sets
10 Reps
@7-8
4A
Rear Delt Fly (Cable)2 Sets
8-12 Reps
@7-8
4B
Single Leg Calf Raise (Weighted)2 Sets
8 Reps
@7-8
Day 4
1A
Barbell Row3 Sets
10 Reps
@7-8
1B
Thruster (Barbell)3 Sets
8-10 Reps
@7-8
1C
Reverse Lunge (Dumbbell)3 Sets
12 Reps
@7-8
2A
Bench Press (Dumbbell)3 Sets
8-12 Reps
@7-8
2B
Hamstring Curl On Rower3 Sets
10-12 Reps
@7-8
2C
Farmer's Walk (Weighted)3 Sets
30-45 Reps
-
3A
Spinal Roll Downs2 Sets
5 Reps
@7-8
3B
Front Split Push Down2 Sets
5-10 Reps
@7-8
3C
Side Hip Bridge2 Sets
30-45 Reps
@7-8
4A
Spotty Dogs1 Set
20-30 Reps
@7-8
4B
Walking Knee Hugs1 Set
10 Reps
@7-8
4C
Single Leg High Jump1 Set
10 Reps
@7-8