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BoostcampPNG

Home Q4 2025

by John M.

Program Description

With six days of targeted workouts each week, you'll build strength and muscle using minimal equipment right in the comfort of your home. This program emphasizes effective techniques and progressive overload to ensure steady gains.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Sep 21, 2025 11:50
  • Last Edited
    Sep 21, 2025 11:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Front Delts
10.1%
Triceps
9.8%
Biceps
9.4%
Lats
9.1%
Middle Delts
8.4%
Hamstrings
5.7%
Quadriceps
5.4%
Calves
5.1%
Stretching
5.1%
Abs
4.7%
Chest
4.4%
Adductors
3.4%
Glutes
3%
Rear Delts
3%
Lower Back
2%
Forearms
1.3%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
15-30 reps
RPE 9
5A
Lu Raise
3
10-15 reps
RPE 9
5B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
15-30 reps
RPE 7-9
1B
Single Leg Romanian Deadlift
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Side Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
15-30 reps
RPE 9
2
Wide Grip Pull-Up
3
10-20 reps
RPE 9
3
Dumbbell Row
3
15-30 reps
RPE 9
4
Upright Row (Dumbbell)
3
15-30 reps
RPE 9
5A
Tricep Extension (Dumbbell)
3
15-30 reps
RPE 9
5B
Bicep Curl (Dumbbell)
3
15-30 reps
RPE 9
6A
Lu Raise
3
10-15 reps
RPE 9
6B
Wrist Supination And Pronation
3
30 reps
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-30 reps
RPE 7-9
1B
Hamstring Curl
3
15-30 reps
RPE 9
2A
Single Leg Calf Raise (Weighted)
3
15-30 reps
RPE 9
2B
Copenhagen Plank
3
1 mins
RPE 9
2C
Tib Raises
3
25 reps
RPE 9
2D
Single Leg RDL With Knee Drive
3
15-30 reps
RPE 1-5
2E
Bird Dog
3
0.2 mins
RPE 1-9
3A
Couch Stretch
3
1 mins
RPE 1-5
3B
Calf Stretch (Wall)
3
1 mins
RPE 1-5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9
3
Dumbbell Row
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
5A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
5B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
6A
Lu Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
6B
Wrist Supination And Pronation
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@1-5
@1-5
@1-5
Day 2
1A
Leg Extension
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@7-9
@7-9
@7-9
1B
Hamstring Curl
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2A
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2B
Copenhagen Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
2C
Tib Raises
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@9
@9
@9
2D
Single Leg RDL With Knee Drive
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@1-5
@1-5
@1-5
2E
Bird Dog
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
@1-9
@1-9
@1-9
3A
Couch Stretch
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1-5
@1-5
@1-5
3B
Calf Stretch (Wall)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1-5
@1-5
@1-5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9
3
Dumbbell Row
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
4A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
5A
Lu Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5B
Wrist Supination And Pronation
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@1-5
@1-5
@1-5
Day 4
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@7-9
@7-9
@7-9
1B
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2A
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2B
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
2C
Tib Raises
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@9
@9
@9
2D
Single Leg RDL With Knee Drive
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@1-5
@1-5
@1-5
2E
Bird Dog
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
@1-9
@1-9
@1-9
3A
Couch Stretch
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1-5
@1-5
@1-5
3B
Calf Stretch (Wall)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1-5
@1-5
@1-5
Day 5
1
Dip (Bodyweight)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9
3
Dumbbell Row
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
4
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
5A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
5B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
6A
Lu Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
6B
Wrist Supination And Pronation
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@1-5
@1-5
@1-5
Day 6
1A
Leg Extension
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@7-9
@7-9
@7-9
1B
Hamstring Curl
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2A
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@9
@9
@9
2B
Copenhagen Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
2C
Tib Raises
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@9
@9
@9
2D
Single Leg RDL With Knee Drive
1 Set
1 Set
1 Set
15-30 Reps
15-30 Reps
15-30 Reps
@1-5
@1-5
@1-5
2E
Bird Dog
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
@1-9
@1-9
@1-9
3A
Couch Stretch
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1-5
@1-5
@1-5
3B
Calf Stretch (Wall)
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@1-5
@1-5
@1-5