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Jempce

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Program Description

- Bulletproofing knees, shoulders, lower back - Maintain or gain some strength in full body

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 14, 2024 09:48
  • Last Edited
    Jun 18, 2025 11:31

Summary

Embark on a transformative 12-week journey with the Jempce program, designed for those looking to build strength and enhance their overall fitness. Committing just three days a week, you’ll engage in a diverse range of exercises, including Goblet Squats, Push-Ups, and Back Extensions, ensuring a balanced approach to muscle development. Each session focuses on targeted muscle groups, utilizing a full gym setup to maximize your potential. Get ready to challenge yourself and achieve your fitness goals with structured workouts that deliver results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Glutes
11.2%
Biceps
10.9%
Quadriceps
9.2%
Lats
9.2%
Upper Back
8.2%
Abs
8.2%
Front Delts
7.1%
Lower Back
5.1%
Hamstrings
5.1%
Middle Delts
5.1%
Chest
5.1%
Forearms
2.4%
Adductors
1%
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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
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Eccentrics
3
15 reps
-
2
Back Extension
3
20 reps
-
3
Lateral Raise Eccentrics
3
15 reps
RPE 6
4
Goblet Squat
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
8
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
9
Push Up
3
10 reps
RPE 6
10
Lat Pulldown
3
10 reps
RPE 6
11
Tricep Extension (Cable)
3
10 reps
RPE 8
12
Modified Curl Up
1
1
1
5 reps
3 reps
1 reps
-
-
-
13
Side Plank
3
0.2 mins
-
14
Seated Leg Curl Eccentrics
3
20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Rotator Cuff Eccentrics
3 Sets
15 Reps
-
2
Back Extension
3 Sets
20 Reps
-
3
Lateral Raise Eccentrics
3 Sets
15 Reps
@6
4
Goblet Squat
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
7
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
9
Push Up
3 Sets
10 Reps
@6
10
Lat Pulldown
3 Sets
10 Reps
@6
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
12
Modified Curl Up
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
13
Side Plank
3 Sets
0.2 mins
-
14
Seated Leg Curl Eccentrics
3 Sets
20 Reps
@6
Day 2
1
Rotator Cuff Eccentrics
3 Sets
15 Reps
-
2
Back Extension
3 Sets
20 Reps
-
3
Lateral Raise Eccentrics
3 Sets
15 Reps
@6
4
Goblet Squat
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
7
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
9
Push Up
3 Sets
10 Reps
@6
10
Lat Pulldown
3 Sets
10 Reps
@6
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
12
Modified Curl Up
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
13
Side Plank
3 Sets
0.2 mins
-
14
Seated Leg Curl Eccentrics
3 Sets
20 Reps
@6
Day 3
1
Rotator Cuff Eccentrics
3 Sets
15 Reps
-
2
Back Extension
3 Sets
20 Reps
-
3
Lateral Raise Eccentrics
3 Sets
15 Reps
@6
4
Goblet Squat
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
7
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
9
Push Up
3 Sets
10 Reps
@6
10
Lat Pulldown
3 Sets
10 Reps
@6
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
12
Modified Curl Up
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
13
Side Plank
3 Sets
0.2 mins
-
14
Seated Leg Curl Eccentrics
3 Sets
20 Reps
@6