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Weighted Calisthenics (Beginner - Intermediate)

by Amir Zahin Mustaffa Kamal
1 athletes joined

Program Description

This program is designed to develop full-body strength, muscular balance, and body control through a structured weekly split. It combines calisthenics fundamentals with weighted and machine-based exercises to progressively overload major muscle groups. The program emphasizes proper movement patterns, gradual intensity increase using RPE, and balanced training across upper body, lower body, core, mobility, and conditioning to support long-term strength and injury prevention.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 20, 2026 06:59
  • Last Edited
    Jan 20, 2026 07:56
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Hamstrings
9.7%
Abs
9.7%
Quadriceps
9.1%
Lats
8.4%
Glutes
8.4%
Front Delts
7.4%
Triceps
6.5%
Rear Delts
5.8%
Biceps
5.5%
Chest
4.5%
Middle Delts
3.9%
Other
2.6%
Cardio
1.9%
Adductors
1.9%
Lower Back
1.3%
Calves
1.3%
Forearms
1%
Stretching
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
15-20 reps
RPE 2-3
3
Push-Ups
3
10+ reps
RPE 5
4
Incline Bench Press (Smith Machine)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Shoulder Press (Plate Loaded)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Unilateral Cable Tricep Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Band Pull Apart
3
12-15 reps
RPE 2-3
3
Scapular Pull-Up
2
5-8 reps
RPE 2-3
4
Pull-Up (Weighted)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Seated Unilateral Cable Rows
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
RPE 2-3
2
Squat (Bodyweight)
2
8-10 reps
RPE 2-3
3
Static Lunges
1
8-10 reps
RPE 2-3
4
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 2-3
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
8
Squat (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
9
Bulgarian Split Squat (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
10
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
2
12-15 reps
RPE 2-3
2
World's Greatest Stretch
1
0.5 mins
RPE 2-3
3
Cobra Push-Ups (Bodyweight)
1
10 reps
RPE 2-3
4
Typewriter Squat
1
10 reps
RPE 2-3
5
Dynamic Deep Lunge
1
10 reps
RPE 2-3
6
Hindu Push-Ups (Bodyweight)
2
8 reps
RPE 2-3
7
Hanging Leg Raise
4
8 reps
RPE 9-10
8
Russian Twist
4
20 reps
RPE 9-10
9
Hollow Hold
3
0.5 mins
RPE 9-10
10
Crunch To L-Sit
3
5 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
20 reps
RPE 2-3
2
Jumping Jack
3
25 reps
RPE 2-3
3
High Knees
1
50 reps
RPE 2-3
4
Pull-Up (Bodyweight)
4
10 reps
RPE 9-10
5
Parallel Bar Dips
4
10 reps
RPE 9-10
6
Pistol Chair Squats
3
5 reps
RPE 9-10
7
Push-Ups
4
10 reps
RPE 9-10
8
Hindu Push-Ups (Bodyweight)
3
10 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
5-10 mins
@2-3
2
Band Pull Apart
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@2-3
@2-3
@2-3
3
Push-Ups
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
@5
@5
@5
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
@10
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@10
6
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
8
Unilateral Cable Tricep Pushdown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
Day 2
1
Cardio
1 Set
5-10 mins
@2-3
2
Band Pull Apart
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@2-3
@2-3
@2-3
3
Scapular Pull-Up
1 Set
1 Set
5-8 Reps
5-8 Reps
@2-3
@2-3
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
@10
5
Seated Unilateral Cable Rows
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@10
6
Face Pull
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@10
8
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
Day 3
1
Cardio
1 Set
5-10 mins
@2-3
2
Squat (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@2-3
@2-3
3
Static Lunges
1 Set
8-10 Reps
@2-3
4
Glute Bridge (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@2-3
@2-3
5
Standing Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
7
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@10
8
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
@10
9
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@10
10
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
Day 4
1
Hip Circles
1 Set
1 Set
12-15 Reps
12-15 Reps
@2-3
@2-3
2
World's Greatest Stretch
1 Set
0.5 mins
@2-3
3
Cobra Push-Ups (Bodyweight)
1 Set
10 Reps
@2-3
4
Typewriter Squat
1 Set
10 Reps
@2-3
5
Dynamic Deep Lunge
1 Set
10 Reps
@2-3
6
Hindu Push-Ups (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@2-3
@2-3
7
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9-10
@9-10
@9-10
@9-10
8
Russian Twist
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@9-10
@9-10
@9-10
@9-10
9
Hollow Hold
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@9-10
@9-10
@9-10
10
Crunch To L-Sit
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9-10
@9-10
@9-10
Day 5
1
Arm Circle
1 Set
20 Reps
@2-3
2
Jumping Jack
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@2-3
@2-3
@2-3
3
High Knees
1 Set
50 Reps
@2-3
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9-10
@9-10
@9-10
@9-10
5
Parallel Bar Dips
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9-10
@9-10
@9-10
@9-10
6
Pistol Chair Squats
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9-10
@9-10
@9-10
7
Push-Ups
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9-10
@9-10
@9-10
@9-10
8
Hindu Push-Ups (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9-10
@9-10
@9-10