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BoostcampPNG

Body Weight Home Training

by Leiden P.
14 athletes joined

Program Description

Build general fitness, full body strength and balance office job deterioration.😉 Always start with a warmup, alternate even and odd exercises between sets, go to failure in each set, wait 20 sec and go to failure again, then alternate and come back for the second set later.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 24, 2024 05:47
  • Last Edited
    Jul 11, 2025 08:50

Summary

Transform your fitness routine with this comprehensive 16-week Body Weight Home Training program, designed for three sessions per week. This plan focuses on mastering bodyweight exercises that build strength, endurance, and flexibility, all from the comfort of your home. Each workout targets key muscle groups through a variety of movements, including push-ups, squats, and core work, ensuring a balanced approach to fitness. Perfect for all levels, this program empowers you to achieve your goals without the need for equipment. Get ready to challenge yourself and see real results!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
2
8 reps
RPE 10
2
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 10
3
Push Up
2
10 reps
RPE 10
4
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5 reps
RPE 10
6
Superman
2
10 reps
RPE 10
7
Narrow Push Up
2
5 reps
RPE 10
8
Calf Raise (Bodyweight)
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
6 reps
RPE 10
10
Side Plank
2
10 reps
RPE 10
11
Pike Push Up
2
6 reps
RPE 10
12
Cat Cow and T-Spine Rotation
2
6 reps
RPE 6
13
Stretching
1
1 mins
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Rear Delt Row
2 Sets
8 Reps
@10
2
Bulgarian Split Squat (Bodyweight)
2 Sets
8 Reps
@10
3
Push Up
2 Sets
10 Reps
@10
4
Reverse Abs Crunch (Bodyweight)
2 Sets
10 Reps
@10
5
Pull-Up (Bodyweight)
2 Sets
5 Reps
@10
6
Superman
2 Sets
10 Reps
@10
7
Narrow Push Up
2 Sets
5 Reps
@10
8
Calf Raise (Bodyweight)
2 Sets
10 Reps
@10
9
Bicep Curl (Cable)
2 Sets
6 Reps
@10
10
Side Plank
2 Sets
10 Reps
@10
11
Pike Push Up
2 Sets
6 Reps
@10
12
Cat Cow and T-Spine Rotation
2 Sets
6 Reps
@6
13
Stretching
1 Set
1 mins
@6
Day 2
1
Rear Delt Row
2 Sets
8 Reps
@10
2
Bulgarian Split Squat (Bodyweight)
2 Sets
8 Reps
@10
3
Push Up
2 Sets
10 Reps
@10
4
Reverse Abs Crunch (Bodyweight)
2 Sets
10 Reps
@10
5
Pull-Up (Bodyweight)
2 Sets
5 Reps
@10
6
Superman
2 Sets
10 Reps
@10
7
Narrow Push Up
2 Sets
5 Reps
@10
8
Calf Raise (Bodyweight)
2 Sets
10 Reps
@10
9
Bicep Curl (Cable)
2 Sets
6 Reps
@10
10
Side Plank
2 Sets
10 Reps
@10
11
Pike Push Up
2 Sets
6 Reps
@10
12
Cat Cow and T-Spine Rotation
2 Sets
6 Reps
@6
13
Stretching
1 Set
1 mins
@6
Day 3
1
Rear Delt Row
2 Sets
8 Reps
@10
2
Bulgarian Split Squat (Bodyweight)
2 Sets
8 Reps
@10
3
Push Up
2 Sets
10 Reps
@10
4
Reverse Abs Crunch (Bodyweight)
2 Sets
10 Reps
@10
5
Pull-Up (Bodyweight)
2 Sets
5 Reps
@10
6
Superman
2 Sets
10 Reps
@10
7
Narrow Push Up
2 Sets
5 Reps
@10
8
Calf Raise (Bodyweight)
2 Sets
10 Reps
@10
9
Bicep Curl (Cable)
2 Sets
6 Reps
@10
10
Side Plank
2 Sets
10 Reps
@10
11
Pike Push Up
2 Sets
6 Reps
@10
12
Cat Cow and T-Spine Rotation
2 Sets
6 Reps
@6
13
Stretching
1 Set
1 mins
@6