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BoostcampPNG

Blueprint by Bryan Johnson

by Anton Hørning
5 athletes joined

Program Description

The protocol was built over four years, with Bryan becoming the most measured person in history and maintaining what may be the best known biomarkers in the world.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 05:50
  • Last Edited
    Jun 18, 2025 11:25

Summary

Transform your fitness journey with "Blueprint by Bryan Johnson," a comprehensive 6-week program designed for serious lifters. Committed to five days a week, this program combines strength training with functional movements, including sled drags, squats, and targeted core exercises. Each workout is crafted to enhance your strength, improve posture, and build endurance, all within the comfort of your garage gym. Get ready to push your limits and achieve your fitness goals with a structured plan that delivers results!
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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
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backwards Sled Drag
1
2 mins
RPE 7.5
2
Posture Excercise
1
15 reps
RPE 7-8
3
Tricep Extension (Dumbbell)
1
25 reps
RPE 7.5
4
Face Pull
1
15 reps
RPE 7.5
5
Chest Fly (Cable)
1
15 reps
RPE 7.5
6
Band Pull Apart
1
15 reps
RPE 7.5
7
Back Extension
1
25 reps
RPE 7.5
8
Side Bend (Dumbbell)
1
25 reps
RPE 7.5
9
Couch Stretch with Reachovers
1
1 mins
RPE 6.5
10
World's Greatest Stretch
1
1 mins
RPE 6.5
11
Lying Leg Raise
1
50 reps
RPE 7.5
12
Seated Calf Raise
1
25 reps
RPE 7.5
13
Step-Up (Weighted)
3
10 reps
RPE 7
14
Squat (Barbell)
3
15 reps
RPE 7.5
15
Split Squat (Dumbbell)
3
15 reps
RPE 7
16
Nordic Curl
1
10 reps
RPE 7.5
17
Reverse Nordic Curl
1
10 reps
RPE 7.5
18
Pull-Up (Bodyweight)
1
15 reps
RPE 8.5
19
Chin-Up (Bodyweight)
1
15 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Backwards Sled Drag
1 Set
2 mins
@7.5
2
Posture Excercise
1 Set
15 Reps
@7-8
3
Tricep Extension (Dumbbell)
1 Set
25 Reps
@7.5
4
Face Pull
1 Set
15 Reps
@7.5
5
Chest Fly (Cable)
1 Set
15 Reps
@7.5
6
Band Pull Apart
1 Set
15 Reps
@7.5
7
Back Extension
1 Set
25 Reps
@7.5
8
Side Bend (Dumbbell)
1 Set
25 Reps
@7.5
9
Couch Stretch with Reachovers
1 Set
1 mins
@6.5
10
World's Greatest Stretch
1 Set
1 mins
@6.5
11
Lying Leg Raise
1 Set
50 Reps
@7.5
12
Seated Calf Raise
1 Set
25 Reps
@7.5
13
Step-Up (Weighted)
3 Sets
10 Reps
@7
14
Squat (Barbell)
3 Sets
15 Reps
@7.5
15
Split Squat (Dumbbell)
3 Sets
15 Reps
@7
16
Nordic Curl
1 Set
10 Reps
@7.5
17
Reverse Nordic Curl
1 Set
10 Reps
@7.5
18
Pull-Up (Bodyweight)
1 Set
15 Reps
@8.5
19
Chin-Up (Bodyweight)
1 Set
15 Reps
@8.5
Day 2
1
Backwards Sled Drag
1 Set
2 mins
@7.5
2
Posture Excercise
1 Set
15 Reps
@7-8
3
Tricep Extension (Dumbbell)
1 Set
25 Reps
@7.5
4
Face Pull
1 Set
15 Reps
@7.5
5
Chest Fly (Cable)
1 Set
15 Reps
@7.5
6
Band Pull Apart
1 Set
15 Reps
@7.5
7
Back Extension
1 Set
25 Reps
@7.5
8
Side Bend (Dumbbell)
1 Set
25 Reps
@7.5
9
Couch Stretch with Reachovers
1 Set
1 mins
@6.5
10
World's Greatest Stretch
1 Set
1 mins
@6.5
11
Lying Leg Raise
1 Set
50 Reps
@7.5
12
Seated Calf Raise
1 Set
25 Reps
@7.5
13
Step-Up (Weighted)
3 Sets
10 Reps
@7
14
Squat (Barbell)
3 Sets
15 Reps
@7.5
15
Split Squat (Dumbbell)
3 Sets
15 Reps
@7
16
Nordic Curl
1 Set
10 Reps
@7.5
17
Reverse Nordic Curl
1 Set
10 Reps
@7.5
18
Pull-Up (Bodyweight)
1 Set
15 Reps
@8.5
19
Chin-Up (Bodyweight)
1 Set
15 Reps
@8.5
Day 3
1
Backwards Sled Drag
1 Set
2 mins
@7.5
2
Posture Excercise
1 Set
15 Reps
@7-8
3
Tricep Extension (Dumbbell)
1 Set
25 Reps
@7.5
4
Face Pull
1 Set
15 Reps
@7.5
5
Chest Fly (Cable)
1 Set
15 Reps
@7.5
6
Band Pull Apart
1 Set
15 Reps
@7.5
7
Back Extension
1 Set
25 Reps
@7.5
8
Side Bend (Dumbbell)
1 Set
25 Reps
@7.5
9
Couch Stretch with Reachovers
1 Set
1 mins
@6.5
10
World's Greatest Stretch
1 Set
1 mins
@6.5
11
Lying Leg Raise
1 Set
50 Reps
@7.5
12
Seated Calf Raise
1 Set
25 Reps
@7.5
13
Step-Up (Weighted)
3 Sets
10 Reps
@7
14
Squat (Barbell)
3 Sets
15 Reps
@7.5
15
Split Squat (Dumbbell)
3 Sets
15 Reps
@7
16
Nordic Curl
1 Set
10 Reps
@7.5
17
Reverse Nordic Curl
1 Set
10 Reps
@7.5
18
Pull-Up (Bodyweight)
1 Set
15 Reps
@8.5
19
Chin-Up (Bodyweight)
1 Set
15 Reps
@8.5
Day 4
1
Backwards Sled Drag
1 Set
2 mins
@7.5
2
Posture Excercise
1 Set
15 Reps
@7-8
3
Tricep Extension (Dumbbell)
1 Set
25 Reps
@7.5
4
Face Pull
1 Set
15 Reps
@7.5
5
Chest Fly (Cable)
1 Set
15 Reps
@7.5
6
Band Pull Apart
1 Set
15 Reps
@7.5
7
Back Extension
1 Set
25 Reps
@7.5
8
Side Bend (Dumbbell)
1 Set
25 Reps
@7.5
9
Couch Stretch with Reachovers
1 Set
1 mins
@6.5
10
World's Greatest Stretch
1 Set
1 mins
@6.5
11
Lying Leg Raise
1 Set
50 Reps
@7.5
12
Seated Calf Raise
1 Set
25 Reps
@7.5
13
Step-Up (Weighted)
3 Sets
10 Reps
@7
14
Squat (Barbell)
3 Sets
15 Reps
@7.5
15
Split Squat (Dumbbell)
3 Sets
15 Reps
@7
16
Nordic Curl
1 Set
10 Reps
@7.5
17
Reverse Nordic Curl
1 Set
10 Reps
@7.5
18
Pull-Up (Bodyweight)
1 Set
15 Reps
@8.5
19
Chin-Up (Bodyweight)
1 Set
15 Reps
@8.5
Day 5
1
Backwards Sled Drag
1 Set
2 mins
@7.5
2
Posture Excercise
1 Set
15 Reps
@7-8
3
Tricep Extension (Dumbbell)
1 Set
25 Reps
@7.5
4
Face Pull
1 Set
15 Reps
@7.5
5
Chest Fly (Cable)
1 Set
15 Reps
@7.5
6
Band Pull Apart
1 Set
15 Reps
@7.5
7
Back Extension
1 Set
25 Reps
@7.5
8
Side Bend (Dumbbell)
1 Set
25 Reps
@7.5
9
Couch Stretch with Reachovers
1 Set
1 mins
@6.5
10
World's Greatest Stretch
1 Set
1 mins
@6.5
11
Lying Leg Raise
1 Set
50 Reps
@7.5
12
Seated Calf Raise
1 Set
25 Reps
@7.5
13
Step-Up (Weighted)
3 Sets
10 Reps
@7
14
Squat (Barbell)
3 Sets
15 Reps
@7.5
15
Split Squat (Dumbbell)
3 Sets
15 Reps
@7
16
Nordic Curl
1 Set
10 Reps
@7.5
17
Reverse Nordic Curl
1 Set
10 Reps
@7.5
18
Pull-Up (Bodyweight)
1 Set
15 Reps
@8.5
19
Chin-Up (Bodyweight)
1 Set
15 Reps
@8.5