logo
BoostcampPNG

Legs, Push Pull Hypertorphy and Strength

by Joseph B.

Program Description

Longevity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2026 04:14
  • Last Edited
    Mar 30, 2026 12:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
11%
Triceps
10%
Hamstrings
9.5%
Upper Back
9.2%
Front Delts
8.6%
Biceps
6.8%
Quadriceps
6.4%
Chest
6%
Lats
6%
Middle Delts
5.3%
Stretching
4.2%
Lower Back
3.2%
Calves
2.5%
Abductors
2.3%
Rear Delts
2.3%
Abs
2.1%
Forearms
1.9%
Cardio
1.7%
Other
0.7%
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
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
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-9
3
Leg Press
2
8-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
2
8-10 reps
RPE 7-8
5
Leg Curl
2
8-10 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7
7
palloff Press Weight
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-9
3
Leg Press
2
8-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
2
8-10 reps
RPE 7-8
5
Leg Curl
2
8-10 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7
7
palloff Press Weight
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
10-15 reps
RPE 7-8
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Seated Calf Raise
3
15-20 reps
RPE 7-8
7
palloff Press Weight
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Romanian Deadlift (Barbell)
1
3-5 reps
RPE 9-10
3
Leg Press
1
3-5 reps
RPE 9-10
4
Hip Thrust (Barbell)
1
3-5 reps
RPE 9-10
5
Leg Curl
1
3-5 reps
RPE 9-10
6
Seated Calf Raise
3
15-20 reps
RPE 7
7
palloff Press Weight
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
RPE 5-6
2
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 5-6
3
Leg Press
1
10-12 reps
RPE 5-6
4
Hip Thrust (Barbell)
1
10-15 reps
RPE 5-6
5
Leg Curl
1
10-15 reps
RPE 5-6
6
Seated Calf Raise
2
15-20 reps
RPE 5-6
7
palloff Press Weight
1
10-12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-40 mins
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 8-9
2
Bench Press (Dumbbell)
2
4-6 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
10-12 reps
RPE 7
5A
Lateral Raise (Cable)
2
15-20 reps
RPE 7
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 8-9
2
Bench Press (Dumbbell)
2
4-6 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
10-12 reps
RPE 7
5A
Lateral Raise (Cable)
2
15-20 reps
RPE 7
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Chest Fly (Cable)
2
12-15 reps
RPE 7-8
5A
Lateral Raise (Cable)
3
15-20 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 8-9
2
Bench Press (Dumbbell)
2
4-6 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
RPE 8-9
4
Chest Fly (Cable)
2
10-12 reps
RPE 7
5A
Lateral Raise (Cable)
2
15-20 reps
RPE 7
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 5-6
2
Bench Press (Dumbbell)
1
10-12 reps
RPE 5-6
3
Seated Overhead Press (Dumbbell)
1
10-12 reps
RPE 5-6
4
Chest Fly (Cable)
1
12-15 reps
RPE 5-6
5A
Lateral Raise (Cable)
1
15-20 reps
RPE 5-6
5B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 5-6
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
4 mins
RPE 8-9
2
Run
1
3 mins
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
4 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
4 mins
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 8-9
2
Seated Row (Cable)
2
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 8-9
2
Seated Row (Cable)
2
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7-8
2
Seated Row (Cable)
3
10-12 reps
RPE 7-8
3
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 8-9
2
Seated Row (Cable)
2
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
4
Face Pull
3
15-20 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10-12 reps
RPE 5-6
2
Seated Row (Cable)
1
10-12 reps
RPE 5-6
3
Single Arm Row (Dumbbell)
1
10-12 reps
RPE 5-6
4
Face Pull
1
15-20 reps
RPE 5
5
Incline Curl (Dumbbell)
1
12-15 reps
RPE 5-6
6
Hammer Curl (Dumbbell)
1
12-15 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
3
8-10 reps
-
2
Cat Cow and T-Spine Rotation
3
8-10 reps
-
3
Deep Squat Breathing
3
8-10 reps
-
4
Couch Stretch
2
45 mins
-
5
Shoulder CAR
2
2 reps
-
6
Ankle Circles
2
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@7-8
@7-8
5
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@7-8
@7-8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7-8
@7-8
@7-8
7
palloff Press Weight
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 2
1
Cardio (Zone 2)
1 Set
45-60 mins
@5-7
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
4
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-8
5A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7-8
@7-8
@7-8
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-8
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-8
Day 4
1
VO2 Max Intervals
1 Set
4 mins
@8-9
2
Run
1 Set
3 mins
@1-2
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-8
@7-8
@7-8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@7-8
4
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-8
Day 6
1
90/90 Hip Flow
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Cat Cow and T-Spine Rotation
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Deep Squat Breathing
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Couch Stretch
1 Set
1 Set
45 mins
45 mins
-
-
5
Shoulder CAR
1 Set
1 Set
2 Reps
2 Reps
-
-
6
Ankle Circles
1 Set
1 Set
5 Reps
5 Reps
-
-