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The Fitapocalypse@Home weekend training program

by Julio María

Program Description

This is a program is a complement for The Fitapocalypse full-body training program (https://www.boostcamp.app/users/AiPzCU-the-fitpocalypse-full-body-training-program) and is designed to work a large group of muscles on the weekend for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity. Each session will take, approximately, 70 minutes with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session and 15 minutes of cardio at the end as this will provide you with cardiovascular endurance and fat loss (in moderate quantities). WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement. Enjoy!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 04, 2024 04:18
  • Last Edited
    Jun 18, 2025 08:44

Summary

Transform your weekends with the Fitapocalypse@Home program, a 16-week journey designed for those who want to maximize their fitness without stepping foot in a gym. Committing just two days a week, you’ll engage in a variety of full-body workouts that utilize dumbbells and resistance bands, targeting all major muscle groups. Expect to build strength, enhance endurance, and sculpt your physique with exercises like Goblet Squats, Hammer Curls, and Plank with Shoulder Taps. Get ready to unleash your potential and redefine your home training experience!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
2
Hammer Curl
3 Sets
12-15 Reps
@7
3
Tricep Extension (Resistance Band)
3 Sets
12-15 Reps
@7
4
Goblet Squat
3 Sets
12-15 Reps
@7
5
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
@7
6
Chest Press (Resistance Band)
3 Sets
12-15 Reps
@7
7
Plank with Shoulder Taps
3 Sets
12-15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 2
1
Dead Bug (Resistance Band)
3 Sets
12-15 Reps
@7
2
Wood Chop (Resistance Band)
3 Sets
12-15 Reps
@7
3
Lateral Banded Walk
3 Sets
12-15 Reps
@7
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
7
Bird Dog
3 Sets
12-15 Reps
@7
8
Hammer Curl
3 Sets
12-15 Reps
@7
9
Stretching
3 Sets
12-15 Reps
@7