5.0
(1 rating)
Program Description
Fix Callbeck’s broken shoulder and get big legs at the same time. Begin each with a 5 minute run increasing speed from 7 as possible. Work in walking as needed in life. If day missed make it up as needed goal is 4 5 is exceptional hockey is always hockey day
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2024 09:14
- Last EditedJun 18, 2025 09:26
Summary
Transform your shoulder health with the **Broken Shoulder Fixeroonie** program! Over six weeks, you'll engage in a dynamic five-day-a-week regimen designed to strengthen and rehabilitate your shoulders while enhancing overall upper body stability. Each session incorporates targeted supersets like Push-Ups and Seated Wide-Grip Rows, ensuring you build muscle and improve mobility effectively. Perfect for those with limited equipment, this program is tailored for a garage gym setup, making it accessible and convenient for your fitness journey. Get ready to reclaim your strength and confidence!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
-
6
Leg Extension
3
-
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
-
6
Leg Extension
3
-
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
-
6
Leg Extension
3
-
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
-
6
Leg Extension
3
-
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
-
6
Leg Extension
3
-
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
-
6
Leg Extension
3
-
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
-
2B
Band Pull Apart
3
-
3A
Bulgarian Split Squat (Dumbbell)
4
-
3B
Romanian Deadlift (Dumbbell)
4
-
4A
Close Grip Bench Press (Smith Machine)
3
-
4B
Face Pull
3
-
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
-
2B
Band Pull Apart
3
-
3A
Bulgarian Split Squat (Dumbbell)
4
-
3B
Romanian Deadlift (Dumbbell)
4
-
4A
Close Grip Bench Press (Smith Machine)
3
-
4B
Face Pull
3
-
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
-
2B
Band Pull Apart
3
-
3A
Bulgarian Split Squat (Dumbbell)
4
-
3B
Romanian Deadlift (Dumbbell)
4
-
4A
Close Grip Bench Press (Smith Machine)
3
-
4B
Face Pull
3
-
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
-
2B
Band Pull Apart
3
-
3A
Bulgarian Split Squat (Dumbbell)
4
-
3B
Romanian Deadlift (Dumbbell)
4
-
4A
Close Grip Bench Press (Smith Machine)
3
-
4B
Face Pull
3
-
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
-
2B
Band Pull Apart
3
-
3A
Bulgarian Split Squat (Dumbbell)
4
-
3B
Romanian Deadlift (Dumbbell)
4
-
4A
Close Grip Bench Press (Smith Machine)
3
-
4B
Face Pull
3
-
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
-
2B
Band Pull Apart
3
-
3A
Bulgarian Split Squat (Dumbbell)
4
-
3B
Romanian Deadlift (Dumbbell)
4
-
4A
Close Grip Bench Press (Smith Machine)
3
-
4B
Face Pull
3
-
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
-
RPE 7
2B
French Press
3
-
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
-
4B
Band Pull Apart
3
-
5A
Sit Up
3
-
5B
Bicep Curl (Cable)
3
-
5C
Tricep Pushdown (Cable)
3
-
6A
Standing Calf Raise
3
-
6B
Face Pull
3
-
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
-
RPE 7
2B
French Press
3
-
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
-
4B
Band Pull Apart
3
-
5A
Sit Up
3
-
5B
Bicep Curl (Cable)
3
-
5C
Tricep Pushdown (Cable)
3
-
6A
Standing Calf Raise
3
-
6B
Face Pull
3
-
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
-
RPE 7
2B
French Press
3
-
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
-
4B
Band Pull Apart
3
-
5A
Sit Up
3
-
5B
Bicep Curl (Cable)
3
-
5C
Tricep Pushdown (Cable)
3
-
6A
Standing Calf Raise
3
-
6B
Face Pull
3
-
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
-
RPE 7
2B
French Press
3
-
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
-
4B
Band Pull Apart
3
-
5A
Sit Up
3
-
5B
Bicep Curl (Cable)
3
-
5C
Tricep Pushdown (Cable)
3
-
6A
Standing Calf Raise
3
-
6B
Face Pull
3
-
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
-
RPE 7
2B
French Press
3
-
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
-
4B
Band Pull Apart
3
-
5A
Sit Up
3
-
5B
Bicep Curl (Cable)
3
-
5C
Tricep Pushdown (Cable)
3
-
6A
Standing Calf Raise
3
-
6B
Face Pull
3
-
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
-
RPE 7
2B
French Press
3
-
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
-
4B
Band Pull Apart
3
-
5A
Sit Up
3
-
5B
Bicep Curl (Cable)
3
-
5C
Tricep Pushdown (Cable)
3
-
6A
Standing Calf Raise
3
-
6B
Face Pull
3
-
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
-
1B
Burpee
3
12 reps
-
1C
Sit Up
3
15 reps
-
2A
Med Ball Slam
3
-
2B
Band Pull Apart
3
-
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
-
1B
Burpee
3
12 reps
-
1C
Sit Up
3
15 reps
-
2A
Med Ball Slam
3
-
2B
Band Pull Apart
3
-
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
-
1B
Burpee
3
12 reps
-
1C
Sit Up
3
15 reps
-
2A
Med Ball Slam
3
-
2B
Band Pull Apart
3
-
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
-
1B
Burpee
3
12 reps
-
1C
Sit Up
3
15 reps
-
2A
Med Ball Slam
3
-
2B
Band Pull Apart
3
-
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
-
1B
Burpee
3
12 reps
-
1C
Sit Up
3
15 reps
-
2A
Med Ball Slam
3
-
2B
Band Pull Apart
3
-
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
-
1B
Burpee
3
12 reps
-
1C
Sit Up
3
15 reps
-
2A
Med Ball Slam
3
-
2B
Band Pull Apart
3
-
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Week 1
1 / 6 Weeks
Day 2
1A
Push Up1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam3 Sets
@7
2A
Seated Wide-Grip Row (Cable)4 Sets
-
2B
Band Pull Apart3 Sets
-
3A
Bulgarian Split Squat (Dumbbell)4 Sets
-
3B
Romanian Deadlift (Dumbbell)4 Sets
-
4A
Close Grip Bench Press (Smith Machine)3 Sets
-
4B
Face Pull3 Sets
-
5A
Pistol Squat2 Sets
@9
5B
Lying Leg Raise2 Sets
@9
Day 4
1
Lunge (Dumbbell)1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press3 Sets
8 Reps
@8
2B
T-Bar Row3 Sets
8 Reps
@8
3A
Leg Press1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8
4B
Leg Extension2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)3 Sets
10 Reps
@8
5B
Seated Hamstring Curl3 Sets
15-20 Reps
@8
6A
Russian Twist3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
Day 1
1
Leg Press1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart4 Sets
@7
3
Chest Press (Machine)1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam3 Sets
26 Reps
@8.5
4B
Neck Work3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)3 Sets
-
6
Leg Extension3 Sets
-
7A
Seated Hamstring Curl3 Sets
12 Reps
@8
7B
Standing Calf Raise3 Sets
15 Reps
@9
8A
Sit Up3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)3 Sets
12-15 Reps
@8
Day 3
1
Run1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)1 Set
2 Sets
-
@7
2B
French Press3 Sets
-
3A
Neck Work3 Sets
12 Reps
@9.5
3B
Trapbar High Pull3 Sets
12 Reps
@8.5
4A
Med Ball Slam3 Sets
-
4B
Band Pull Apart3 Sets
-
5A
Sit Up3 Sets
-
5B
Bicep Curl (Cable)3 Sets
-
5C
Tricep Pushdown (Cable)3 Sets
-
6A
Standing Calf Raise3 Sets
-
6B
Face Pull3 Sets
-
6C
Lateral Raise (Dumbbell)3 Sets
@8
Day 5
1A
Prowler Push1 Set
2 Sets
4 Reps
@9
-
1B
Burpee3 Sets
12 Reps
-
1C
Sit Up3 Sets
15 Reps
-
2A
Med Ball Slam3 Sets
-
2B
Band Pull Apart3 Sets
-
3A
Farmer's Walk (Weighted)3 Sets
4-6 Reps
@8
3B
Face Pull3 Sets
12-15 Reps
@8
3C
Run3 Sets
0.5 mins
@10
4A
Trapbar High Pull3 Sets
12 Reps
@8.5
4B
Neck Work3 Sets
12 Reps
@8.5
5
Run1 Set
30-45 mins
@6.5