logo
BoostcampPNG

Jempce

by
1 athletes joined

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!
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
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