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BoostcampPNG

Begin Here

by Bhavin S.

Program Description

Loose Weight, Tone Up.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 02:54
  • Last Edited
    Mar 02, 2026 03:00
Muscle Engagement
Front
Back
MuscleSet
Abs
19.9%
Quadriceps
10.8%
Glutes
10.8%
Triceps
10.8%
Front Delts
10.8%
Middle Delts
6%
Forearms
5.4%
Hamstrings
4.8%
Biceps
4.8%
Upper Back
3.6%
Chest
2.4%
Lats
2.4%
Rear Delts
2.4%
Other
2.4%
Adductors
1.2%
Lower Back
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-10 reps
RPE 8
2
Single Arm Floor Press
2
8-10 reps
RPE 8
3
Renegade Row
2
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
5B
Skull Crusher (EZ Bar)
2
12-15 reps
RPE 8
6A
Squat Thruster
5
10 reps
RPE 8
6B
Suitcase Carry
5
40 reps
RPE 10
7
Walk
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
RPE 8
2
Lunge Stance Single Arm Shoulder Press
2
8-10 reps
RPE 8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
6A
Devli'S Press
5
5 reps
RPE 8
6B
Plank
5
0.5 mins
RPE 10
7
Walk
1
10 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Single Arm Floor Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Renegade Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5B
Skull Crusher (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
6B
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
@10
@10
@10
@10
@10
7
Walk
1 Set
10 mins
@8
Day 2
1
Single Leg Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Lunge Stance Single Arm Shoulder Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6A
Devli'S Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
6B
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
@10
7
Walk
1 Set
10 mins
@8
Day 3
1
Goblet Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Single Arm Floor Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Renegade Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5B
Skull Crusher (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
6B
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
@10
@10
@10
@10
@10
7
Walk
1 Set
10 mins
@8
Day 4
1
Single Leg Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Lunge Stance Single Arm Shoulder Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6A
Devli'S Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
6B
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
@10
7
Walk
1 Set
10 mins
@8
Day 5
1
Goblet Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Single Arm Floor Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Renegade Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5B
Skull Crusher (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
6B
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
40 Reps
40 Reps
@10
@10
@10
@10
@10
7
Walk
1 Set
10 mins
@8
Day 6
1
Single Leg Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Lunge Stance Single Arm Shoulder Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Cross Body Lat Pulldown (Single Arm) (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6A
Devli'S Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
6B
Plank
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
@10
@10
7
Walk
1 Set
10 mins
@8