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BoostcampPNG

Post Skin Removal Surgery Rebuild Plan

by Reed W.
3 athletes joined

Program Description

Begin 4 weeks after major surgery. Begin slowly but firmly to refill muscles. Then shred off the excess body fat from recovery down time.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 11:25
  • Last Edited
    Jun 18, 2025 12:19

Summary

The Post Skin Removal Surgery Rebuild Plan is a comprehensive 6-week program designed to help you regain strength and confidence after surgery. With daily workouts tailored to progressively challenge your body, you'll focus on rebuilding muscle through targeted exercises like lat pulldowns and rows. This plan emphasizes a full gym experience, ensuring you have access to the equipment needed for optimal recovery. Commit to this journey, and watch as you transform your body and boost your resilience, one rep at a time.
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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
Lat Pulldown
1
1
2
2
15 reps
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
2
2
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
4
18 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Reverse Pec Deck
5
15 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Kickback
4
12 reps
RPE 7
9
Underhand Lat Pulldown
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
15 reps
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
2
2
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
4
18 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Reverse Pec Deck
5
15 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Kickback
4
12 reps
RPE 7
9
Underhand Lat Pulldown
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Pull-Up (Bodyweight)
1
30 reps
RPE 10
3
Lat Pulldown
4
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Iso Row
2
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 10
RPE 10
6
Snake Downward Dog
1
20 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Face Pull
3
12 reps
RPE 8
9
Reverse Pec Deck
4
12 reps
RPE 9
10
Seated Dumbbell Curl
4
12 reps
RPE 8
11
Incline Curl (Dumbbell)
4
12 reps
RPE 8
12
Chin-Up (Assisted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Pull-Up (Bodyweight)
1
30 reps
RPE 10
3
Lat Pulldown
4
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Iso Row
2
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 10
RPE 10
6
Snake Downward Dog
1
20 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Face Pull
3
12 reps
RPE 8
9
Reverse Pec Deck
4
12 reps
RPE 9
10
Seated Dumbbell Curl
4
12 reps
RPE 8
11
Incline Curl (Dumbbell)
4
12 reps
RPE 8
12
Chin-Up (Assisted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Mountain Climber
2
30 reps
RPE 7
3
Burpee
2
25 reps
RPE 9
4
Bear Crawl
2
20 reps
RPE 7
5
Sit Up
2
50 reps
RPE 9
6
Lying Leg Raise
4
15 reps
RPE 7
7
Pull-Up (Bodyweight)
4
8 reps
RPE 9
8
Upright Row (Dumbbell)
2
50 reps
RPE 9
9
Run
1
10 mins
RPE 8
10
Ab Wheel
4
12 reps
RPE 9
11
Abs Crunch (Bodyweight)
4
15 reps
RPE 8
12
Russian Twist
4
12 reps
RPE 7
13
Run
1
10 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Mountain Climber
2
30 reps
RPE 7
3
Burpee
2
25 reps
RPE 9
4
Bear Crawl
2
20 reps
RPE 7
5
Sit Up
2
50 reps
RPE 9
6
Lying Leg Raise
4
15 reps
RPE 7
7
Pull-Up (Bodyweight)
4
8 reps
RPE 9
8
Upright Row (Dumbbell)
2
50 reps
RPE 9
9
Run
1
10 mins
RPE 8
10
Ab Wheel
4
12 reps
RPE 9
11
Abs Crunch (Bodyweight)
4
15 reps
RPE 8
12
Russian Twist
4
12 reps
RPE 7
13
Run
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
2
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 8
5
Chest Press (Machine)
4
6 reps
RPE 9
6
Front Raise
2
2
15 reps
15 reps
RPE 6
RPE 7
7
Alternating Dumbbell Curl
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
2
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 8
5
Chest Press (Machine)
4
6 reps
RPE 9
6
Front Raise
2
2
15 reps
15 reps
RPE 6
RPE 7
7
Alternating Dumbbell Curl
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
8 mins
-
2
Jumping Jack
2
25 reps
RPE 6
3
Seated Dip (Machine)
3
12 reps
RPE 6
4
Dip (Assisted)
2
2
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Push Up
1
3
12 reps
12 reps
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
2
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Walkout Plank
3
10 reps
RPE 7
9
Sit Up
4
15 reps
RPE 7
10
Lying Leg Raise
4
15 reps
RPE 8
11
Abs Crunch (Bodyweight)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
8 mins
-
2
Jumping Jack
2
25 reps
RPE 6
3
Seated Dip (Machine)
3
12 reps
RPE 6
4
Dip (Assisted)
2
2
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Push Up
1
3
12 reps
12 reps
RPE 7
RPE 8
6
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
2
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Walkout Plank
3
10 reps
RPE 7
9
Sit Up
4
15 reps
RPE 7
10
Lying Leg Raise
4
15 reps
RPE 8
11
Abs Crunch (Bodyweight)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Snake Downward Dog
2
12 reps
RPE 6
3
Kapuera Step Through
2
20 reps
RPE 6
4
Burpee
2
25 reps
RPE 8
5
Push Up
4
18 reps
RPE 9
6
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 9
RPE 10
7
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 9
RPE 10
8
Run
1
20 mins
RPE 8
9
Plank
2
2 mins
-
10
Reverse Abs Crunch (Bodyweight)
1
15 reps
-
11
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Snake Downward Dog
2
12 reps
RPE 6
3
Kapuera Step Through
2
20 reps
RPE 6
4
Burpee
2
25 reps
RPE 8
5
Push Up
4
18 reps
RPE 9
6
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 9
RPE 10
7
Pec Fly (Dumbbell)
2
2
10 reps
10 reps
RPE 9
RPE 10
8
Run
1
20 mins
RPE 8
9
Plank
2
2 mins
-
10
Reverse Abs Crunch (Bodyweight)
1
15 reps
-
11
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Calf Raise (Bodyweight)
2
2
12 reps
12 reps
RPE 6
RPE 7
3
Couch Stretch with Reachovers
3
20 reps
RPE 8
4
Step-Up (Weighted)
2
2
12 reps
12 reps
RPE 6
RPE 7
5
Walking Lunge (Dumbbell)
2
1
1
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
7
Belt Squat
4
8 reps
RPE 9
8
Glute Bridge (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Calf Raise (Bodyweight)
2
2
12 reps
12 reps
RPE 6
RPE 7
3
Couch Stretch with Reachovers
3
20 reps
RPE 8
4
Step-Up (Weighted)
2
2
12 reps
12 reps
RPE 6
RPE 7
5
Walking Lunge (Dumbbell)
2
1
1
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
7
Belt Squat
4
8 reps
RPE 9
8
Glute Bridge (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Calf Raise (Bodyweight)
2
2
12 reps
12 reps
RPE 6
RPE 7
3
Couch Stretch with Reachovers
3
20 reps
RPE 8
4
Step-Up (Weighted)
2
2
12 reps
12 reps
RPE 6
RPE 7
5
Walking Lunge (Dumbbell)
2
1
1
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
7
Belt Squat
4
8 reps
RPE 9
8
Glute Bridge (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Calf Raise (Bodyweight)
2
2
12 reps
12 reps
RPE 6
RPE 7
3
Couch Stretch with Reachovers
3
20 reps
RPE 8
4
Step-Up (Weighted)
2
2
12 reps
12 reps
RPE 6
RPE 7
5
Walking Lunge (Dumbbell)
2
1
1
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
7
Belt Squat
4
8 reps
RPE 9
8
Glute Bridge (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
2
World's Greatest Stretch
1
6 reps
RPE 6
3
Couch Stretch with Reachovers
2
20 reps
RPE 6
4
Squat Thruster
2
20 reps
RPE 8
5
Skater Hop
2
16 reps
RPE 7
6
Split Squat Jump
2
20 reps
RPE 8
7
Run
1
20 mins
RPE 8
8
Goblet Squat
3
8 reps
RPE 9
9
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
10
Back Extension
2
15 reps
RPE 8
11
Good Morning
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
RPE 6
2
World's Greatest Stretch
1
6 reps
RPE 6
3
Couch Stretch with Reachovers
2
20 reps
RPE 6
4
Squat Thruster
2
20 reps
RPE 8
5
Skater Hop
2
16 reps
RPE 7
6
Split Squat Jump
2
20 reps
RPE 8
7
Run
1
20 mins
RPE 8
8
Goblet Squat
3
8 reps
RPE 9
9
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
10
Back Extension
2
15 reps
RPE 8
11
Good Morning
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
15 reps
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
2
2
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
4
18 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Reverse Pec Deck
5
15 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Kickback
4
12 reps
RPE 7
9
Underhand Lat Pulldown
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
2
15 reps
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
2
2
12 reps
12 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
4
18 reps
RPE 6
4
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Reverse Pec Deck
5
15 reps
RPE 7
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Kickback
4
12 reps
RPE 7
9
Underhand Lat Pulldown
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Pull-Up (Bodyweight)
1
30 reps
RPE 10
3
Lat Pulldown
4
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Iso Row
2
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 10
RPE 10
6
Snake Downward Dog
1
20 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Face Pull
3
12 reps
RPE 8
9
Reverse Pec Deck
4
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
1
8 reps
8 reps
RPE 9
RPE 10
11
Tricep Kickback
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Pull-Up (Bodyweight)
1
30 reps
RPE 10
3
Lat Pulldown
4
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Barbell)
2
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Iso Row
2
1
1
8 reps
8 reps
5 reps
RPE 9
RPE 10
RPE 10
6
Snake Downward Dog
1
20 reps
RPE 7
7
Back Extension
4
8 reps
RPE 8
8
Face Pull
3
12 reps
RPE 8
9
Reverse Pec Deck
4
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
1
8 reps
8 reps
RPE 9
RPE 10
11
Tricep Kickback
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Band Pull Apart
3
12 reps
RPE 6
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Reverse Plank
1
2 mins
RPE 7
5
Snatch (Dumbbell)
2
8 reps
RPE 8
6
Overhead Press (Dumbbell)
4
8 reps
RPE 9
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
8
Shrug (Dumbbell)
4
8 reps
RPE 9
9
Front Raise
3
12 reps
RPE 7
10
Lying Leg Raise
4
18 reps
RPE 8
11
Run
1
20 mins
-
12
Oblique Crunch
2
20 reps
RPE 8
13
Side Crunch (Cable)
2
20 reps
RPE 9
14
Abs Crunch (Weighted)
2
40 reps
RPE 9
15
Side Bend (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Band Pull Apart
3
12 reps
RPE 6
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
Reverse Plank
1
2 mins
RPE 7
5
Snatch (Dumbbell)
2
8 reps
RPE 8
6
Overhead Press (Dumbbell)
4
8 reps
RPE 9
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
8
Shrug (Dumbbell)
4
8 reps
RPE 9
9
Front Raise
3
12 reps
RPE 7
10
Lying Leg Raise
4
18 reps
RPE 8
11
Run
1
20 mins
-
12
Oblique Crunch
2
20 reps
RPE 8
13
Side Crunch (Cable)
2
20 reps
RPE 9
14
Abs Crunch (Weighted)
2
40 reps
RPE 9
15
Side Bend (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Seated Calf Raise
1
3
12 reps
12 reps
RPE 6
RPE 7
3
Hip Adductor (Machine)
4
12 reps
RPE 8
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
6
Squat Thruster
3
25 reps
RPE 8
7
Leg Extension
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
8
Leg Curl
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Seated Calf Raise
1
3
12 reps
12 reps
RPE 6
RPE 7
3
Hip Adductor (Machine)
4
12 reps
RPE 8
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
6
Squat Thruster
3
25 reps
RPE 8
7
Leg Extension
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
8
Leg Curl
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Seated Calf Raise
1
3
12 reps
12 reps
RPE 6
RPE 7
3
Hip Adductor (Machine)
4
12 reps
RPE 8
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
6
Squat Thruster
3
25 reps
RPE 8
7
Leg Extension
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
8
Leg Curl
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Seated Calf Raise
1
3
12 reps
12 reps
RPE 6
RPE 7
3
Hip Adductor (Machine)
4
12 reps
RPE 8
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
6
Squat Thruster
3
25 reps
RPE 8
7
Leg Extension
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
8
Leg Curl
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
World's Greatest Stretch
1
8 reps
RPE 6
3
Cat Cow Stretch
1
8 reps
RPE 6
4
Snake Downward Dog
2
10 reps
RPE 6
5
Inchworm
1
20 reps
RPE 7
6
Kapuera Step Through
2
20 reps
RPE 7
7
Jump Rope
1
5 mins
RPE 7
8
Inverted Row
2
50 reps
RPE 9
9
Push Up
2
15 reps
RPE 7
10
Hanging Leg Raise
1
30 reps
RPE 9
11
Jump Squat
1
20 reps
RPE 8
12
Bear Crawl
2
30 reps
RPE 7
13
Walk On Hands
2
1 mins
RPE 7
14
Burpee
1
60 reps
RPE 9
15
Vertical Jump
3
5 reps
RPE 9
16
Forward Jump
3
5 reps
RPE 8.5
17
Lateral Box Jump
3
5 reps
RPE 8
18
Sprint
4
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
World's Greatest Stretch
1
8 reps
RPE 6
3
Cat Cow Stretch
1
8 reps
RPE 6
4
Snake Downward Dog
2
10 reps
RPE 6
5
Inchworm
1
20 reps
RPE 7
6
Kapuera Step Through
2
20 reps
RPE 7
7
Jump Rope
1
5 mins
RPE 7
8
Inverted Row
2
50 reps
RPE 9
9
Push Up
2
15 reps
RPE 7
10
Hanging Leg Raise
1
30 reps
RPE 9
11
Jump Squat
1
20 reps
RPE 8
12
Bear Crawl
2
30 reps
RPE 7
13
Walk On Hands
2
1 mins
RPE 7
14
Burpee
1
60 reps
RPE 9
15
Vertical Jump
3
5 reps
RPE 9
16
Forward Jump
3
5 reps
RPE 8.5
17
Lateral Box Jump
3
5 reps
RPE 8
18
Sprint
4
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walkout Plank
2
2
10 reps
10 reps
RPE 7
RPE 8
3
Walk On Hands
4
2 mins
RPE 6
4
Kapuera Step Through
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
4
5 reps
RPE 8
6
Pec Deck (Machine)
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bench Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
8
Incline Bench Press (Smith Machine)
2
2
12 reps
12 reps
RPE 7
RPE 8
9
Military Press (Barbell)
4
6 reps
-
10
Battle Ropes
3
2 mins
-
11
Lateral Raise (Dumbbell)
8
15 reps
-
12
Reverse Pec Deck
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walkout Plank
2
2
10 reps
10 reps
RPE 7
RPE 8
3
Walk On Hands
4
2 mins
RPE 6
4
Kapuera Step Through
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
4
5 reps
RPE 8
6
Pec Deck (Machine)
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bench Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
8
Incline Bench Press (Smith Machine)
2
2
12 reps
12 reps
RPE 7
RPE 8
9
Military Press (Barbell)
4
6 reps
-
10
Battle Ropes
3
2 mins
-
11
Lateral Raise (Dumbbell)
8
15 reps
-
12
Reverse Pec Deck
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walkout Plank
2
2
10 reps
10 reps
RPE 7
RPE 8
3
Walk On Hands
4
2 mins
RPE 6
4
Kapuera Step Through
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
4
5 reps
RPE 8
6
Pec Deck (Machine)
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bench Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
8
Incline Bench Press (Smith Machine)
2
2
12 reps
12 reps
RPE 7
RPE 8
9
Military Press (Barbell)
4
6 reps
-
10
Battle Ropes
3
2 mins
-
11
Lateral Raise (Dumbbell)
8
15 reps
-
12
Reverse Pec Deck
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Walkout Plank
2
2
10 reps
10 reps
RPE 7
RPE 8
3
Walk On Hands
4
2 mins
RPE 6
4
Kapuera Step Through
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
4
5 reps
RPE 8
6
Pec Deck (Machine)
2
2
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bench Press (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
8
Incline Bench Press (Smith Machine)
2
2
12 reps
12 reps
RPE 7
RPE 8
9
Military Press (Barbell)
4
6 reps
-
10
Battle Ropes
3
2 mins
-
11
Lateral Raise (Dumbbell)
8
15 reps
-
12
Reverse Pec Deck
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Snake Downward Dog
2
15 reps
RPE 7
3
Kapuera Step Through
2
20 reps
RPE 7
4
Mountain Climber
2
30 reps
RPE 7
5
Burpee
2
25 reps
RPE 9
6
Pull-Up (Bodyweight)
4
8 reps
RPE 9
7
Upright Row (Dumbbell)
2
50 reps
RPE 9
8
Run
1
10 mins
RPE 8
9
Hammer Curl
3
10 reps
RPE 9
10
Alternating Dumbbell Curl
3
12 reps
RPE 8
11
Incline Curl (Dumbbell)
3
12 reps
RPE 9
12
Spider Curl
3
12 reps
RPE 8.5
13
Reverse Wrist Curl (Dumbbell)
3
25 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Snake Downward Dog
2
15 reps
RPE 7
3
Kapuera Step Through
2
20 reps
RPE 7
4
Mountain Climber
2
30 reps
RPE 7
5
Burpee
2
25 reps
RPE 9
6
Pull-Up (Bodyweight)
4
8 reps
RPE 9
7
Upright Row (Dumbbell)
2
50 reps
RPE 9
8
Run
1
10 mins
RPE 8
9
Hammer Curl
3
10 reps
RPE 9
10
Alternating Dumbbell Curl
3
12 reps
RPE 8
11
Incline Curl (Dumbbell)
3
12 reps
RPE 9
12
Spider Curl
3
12 reps
RPE 8.5
13
Reverse Wrist Curl (Dumbbell)
3
25 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Calf Raise (Bodyweight)
2
2
12 reps
12 reps
RPE 6
RPE 7
3
Couch Stretch with Reachovers
3
20 reps
RPE 8
4
Step-Up (Weighted)
2
2
12 reps
12 reps
RPE 6
RPE 7
5
Walking Lunge (Dumbbell)
2
1
1
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
7
Belt Squat
4
8 reps
RPE 9
8
Glute Bridge (Dumbbell)
4
12 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
RPE 6
2
Calf Raise (Bodyweight)
2
2
12 reps
12 reps
RPE 6
RPE 7
3
Couch Stretch with Reachovers
3
20 reps
RPE 8
4
Step-Up (Weighted)
2
2
12 reps
12 reps
RPE 6
RPE 7
5
Walking Lunge (Dumbbell)
2
1
1
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
7
Belt Squat
4
8 reps
RPE 9
8
Glute Bridge (Dumbbell)
4
12 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Squat (Barbell)
2
2
2
2
8 reps
6 reps
4 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
2
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Hip Thrust (Barbell)
6
8 reps
RPE 8
5
Lying Leg Curl
2
2
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Squat (Barbell)
2
2
2
2
8 reps
6 reps
4 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
2
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Hip Thrust (Barbell)
6
8 reps
RPE 8
5
Lying Leg Curl
2
2
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Split Squat (Bodyweight)
2
15 reps
RPE 6
3
Snake Downward Dog
2
15 reps
RPE 6
4
Superman
2
10 reps
RPE 7
5
Inchworm
1
20 reps
RPE 7
6
Squat (Bodyweight)
2
20 reps
RPE 7
7
Walking Lunge (Dumbbell)
2
2
30 reps
30 reps
RPE 8
RPE 9
8
Hip Thrust (Barbell)
2
20 reps
RPE 8
9
Jump Squat
2
15 reps
RPE 9
10
Pull Through (Cable)
2
25 reps
RPE 7
11
Kettlebell Swing
2
20 reps
RPE 8
12
Hip Bridge March
3
15 reps
RPE 8
13
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
14
Dip (Bodyweight)
4
8 reps
RPE 9
15
Lying Tricep Extension (Barbell)
4
8 reps
RPE 9
16
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
17
Run
1
20 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Split Squat (Bodyweight)
2
15 reps
RPE 6
3
Snake Downward Dog
2
15 reps
RPE 6
4
Superman
2
10 reps
RPE 7
5
Inchworm
1
20 reps
RPE 7
6
Squat (Bodyweight)
2
20 reps
RPE 7
7
Walking Lunge (Dumbbell)
2
2
30 reps
30 reps
RPE 8
RPE 9
8
Hip Thrust (Barbell)
2
20 reps
RPE 8
9
Jump Squat
2
15 reps
RPE 9
10
Pull Through (Cable)
2
25 reps
RPE 7
11
Kettlebell Swing
2
20 reps
RPE 8
12
Hip Bridge March
3
15 reps
RPE 8
13
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
14
Dip (Bodyweight)
4
8 reps
RPE 9
15
Lying Tricep Extension (Barbell)
4
8 reps
RPE 9
16
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
17
Run
1
20 mins
RPE 8
Week 1
1 / 6 Weeks
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown
4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck
5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Tricep Kickback
4 Sets
12 Reps
@7
9
Underhand Lat Pulldown
4 Sets
12 Reps
@8
Day 1
1
Lat Pulldown
1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown
4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck
5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Tricep Kickback
4 Sets
12 Reps
@7
9
Underhand Lat Pulldown
4 Sets
12 Reps
@8
Day 5
1
Stretching
1 Set
20 mins
@6
2
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@6
@7
3
Hip Adductor (Machine)
4 Sets
12 Reps
@8
4
Hip Abductor (Machine)
4 Sets
12 Reps
@8
5
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@8
6
Squat Thruster
3 Sets
25 Reps
@8
7
Leg Extension
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
8
Leg Curl
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 6
1
Stretching
1 Set
10 mins
-
2
Walkout Plank
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
3
Walk On Hands
4 Sets
2 mins
@6
4
Kapuera Step Through
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
5
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
6
Pec Deck (Machine)
2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
7
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
8
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
9
Military Press (Barbell)
4 Sets
6 Reps
-
10
Battle Ropes
3 Sets
2 mins
-
11
Lateral Raise (Dumbbell)
8 Sets
15 Reps
-
12
Reverse Pec Deck
4 Sets
12 Reps
-
Day 2
1
Pec Deck (Machine)
2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Chest Press (Machine)
4 Sets
6 Reps
@9
6
Front Raise
2 Sets
2 Sets
15 Reps
15 Reps
@6
@7
7
Alternating Dumbbell Curl
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
8
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 7
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6
Day 3
1
Stretching
1 Set
20 mins
@6
2
Calf Raise (Bodyweight)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers
3 Sets
20 Reps
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat
4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)
4 Sets
12 Reps
@6