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BoostcampPNG

Precision Full-Body Mastery

by Anwar S.
1 athletes joined

Program Description

This program is specifically designed for someone with: • Good experience and strength. • The goal of long-term body recomposition and functional fitness. • A willingness to push to failure safely while balancing recovery. 1. Shed Body Fat and Visceral Fat: • Incorporates steady-state cardio and moderate-intensity resistance training to maximize fat burning. • Designed to enhance metabolism through progressive overload and active recovery. 2. Define Muscles: • Includes a variety of full-body strength exercises to sculpt and enhance muscle definition. • Focuses on isolation movements, resistance bands, and higher-rep ranges for targeted toning. 3. Build Strength: • Combines compound lifts and progressive resistance training to improve overall strength. • Encourages reaching failure safely in key movements to stimulate muscle growth and power. 4. Enhance Overall Fitness: • Balances functional strength, endurance, and mobility for sustainable, long-term progress. • Ensures recovery and reduces injury risk with active recovery and mobility work.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 08:50
  • Last Edited
    Jun 27, 2025 05:39

Summary

Unlock your full potential with the **Precision Full-Body Mastery** program, a comprehensive 12-week journey designed to sculpt and strengthen every muscle group. With daily workouts, you'll engage in a dynamic mix of resistance band exercises and steady-state cardio, ensuring a balanced approach to fitness. Each session is crafted to challenge your limits and enhance your endurance, making it perfect for those ready to elevate their training. Get ready to build strength and endurance from the comfort of your home!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Week 1
1 / 12 Weeks
Day 2
1
Resistance Band Push-Ups
3 Sets
12-15 Reps
@8.5
2
Resistance Band Deadlifts
3 Sets
12-15 Reps
@8.5
3
Lateral Band Walks
3 Sets
12 Reps
@8.5
4
Glute Bridges With Resistance Band
3 Sets
15-20 Reps
@8
5
Steady-State Cardio
1 Set
30 mins
@6-7
Day 6
1
Resistance Band Deadlifts
4 Sets
12-15 Reps
@8.5
2
Push-Up Variations (Incline Or Weighted)
3 Sets
12-15 Reps
@8.5
3
Lateral Band Walks
4 Sets
15 Reps
@8
4
Plank With Resistance Band Rows
3 Sets
12-15 Reps
@8
5
Steady-State Cardio
1 Set
25 mins
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Dumbbell Row
4 Sets
10-12 Reps
@7.5
3
Goblet Squat
3 Sets
12-15 Reps
@8
4
Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Plank with Shoulder Taps
3 Sets
30-45 secs
@8.5
Day 3
1
Dumbbell Thrusters
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4
Push-Up To Resistance Band Row
3 Sets
12-15 Reps
@8
5
Mountain Climber
3 Sets
30-45 secs
@8
Day 4
1
Resistance Band Stretching
1 Set
20-30 mins
@5
2
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@5
3
Plank With Leg Lifts
3 Sets
20 secs
@5
4
Low-Intensity Cardio
1 Set
20-30 mins
@6
Day 5
1
Bench Press (Dumbbell)
4 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Single Arm Row (Dumbbell)
5 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
4
Band Face Pull
3 Sets
12-15 Reps
@8
5
Plank (Weighted)
3 Sets
30 secs
@8
Day 7
1
Light Stretching
1 Set
20 mins
@5
2
Dead Bug
3 Sets
12 Reps
@5
3
Side Planks With Band Resistance
3 Sets
20 secs
@5
4
Cardio
1 Set
30 mins
@5