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BoostcampPNG

3 Day Fullbody + Mobility/Recovery Day

by Luke F.

Program Description

To create a strong and well-rounded body,

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2025 04:55
  • Last Edited
    Jul 10, 2025 01:12

Summary

Unlock your full potential with this comprehensive 18-week program designed to build strength and enhance mobility. Each week, you'll tackle four dynamic training sessions, including two heavy strength days and a focus on unilateral stability, ensuring balanced muscle development. Plus, dedicated recovery days will help you stay limber and prevent injury. Equip yourself with just a full gym and get ready to transform your fitness journey!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 9
5
Pull-Up (Assisted)
4
6 reps
RPE 9
6
Dip (Assisted)
3
8-10 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 7
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Lateral Raise (Cable)
3
12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
11
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Single Arm Row (Cable)
3
10 reps
-
5
Step-Up (Weighted)
2
15 reps
-
6
Pallof Press
3
12 reps
-
7
Farmer's Walk (Weighted)
1
30 reps
-
8
Suitcase Carry
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Barbell Row
1
2
8 reps
8 reps
RPE 8
RPE 5
4
Bench Press (Barbell)
4
5 reps
RPE 7
5
Pull-Up (Assisted)
4
AMRAP
RPE 10
6
Overhead Press (Barbell)
3
6 reps
RPE 7
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
-
4
Bench Press (Barbell)
4
5 reps
-
5
Pull-Up (Assisted)
4
AMRAP
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1 mins
-
2
World's Greatest Stretch
4
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1
1 mins
-
4
Half Kneeling Thoracic Rotation
1
1 mins
-
5
90/90 Hip Flow
1
1 mins
-
6
Wall Slide
1
1 mins
-
7
Overhead Frog
1
0.5 mins
-
8
Crab Bridge Stretch
1
1 mins
-
9
Walk
1
30 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Deadlift (Barbell)
4 Sets
4 Reps
@8
3
Barbell Row
3 Sets
8 Reps
@8
4
Bench Press (Barbell)
4 Sets
5 Reps
@9
5
Pull-Up (Assisted)
4 Sets
6 Reps
@9
6
Dip (Assisted)
3 Sets
8-10 Reps
@8
7
Overhead Press (Barbell)
3 Sets
6 Reps
@7
8
Bicep Curl (Cable)
3 Sets
12 Reps
@8
9
Lateral Raise (Cable)
3 Sets
12 Reps
@8
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
11
Hanging Leg Raise
3 Sets
8-10 Reps
@7
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
4
Single Arm Row (Cable)
3 Sets
10 Reps
-
5
Step-Up (Weighted)
2 Sets
15 Reps
-
6
Pallof Press
3 Sets
12 Reps
-
7
Farmer's Walk (Weighted)
1 Set
30 Reps
-
8
Suitcase Carry
2 Sets
30 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@5
4
Bench Press (Barbell)
4 Sets
5 Reps
@7
5
Pull-Up (Assisted)
4 Sets
AMRAP
@10
6
Overhead Press (Barbell)
3 Sets
6 Reps
@7
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
9
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
10
Plank
3 Sets
1 mins
-
Day 4
1
Cat Cow Stretch
1 Set
1 mins
-
2
World's Greatest Stretch
4 Sets
0.5 mins
-
3
Deep Squat Hold With Lateral Shifting
1 Set
1 mins
-
4
Half Kneeling Thoracic Rotation
1 Set
1 mins
-
5
90/90 Hip Flow
1 Set
1 mins
-
6
Wall Slide
1 Set
1 mins
-
7
Overhead Frog
1 Set
0.5 mins
-
8
Crab Bridge Stretch
1 Set
1 mins
-
9
Walk
1 Set
30 mins
-