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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
    Aug 24, 2024 02:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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