Program Description
Less sets, more gains. Train hard, recover faster. Prioritize form and push each set to failure, as if it’s the last set ever.
Program Overview
- LevelBeginner
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 26, 2026 08:54
- Last EditedMar 26, 2026 11:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.7%
Quadriceps
9%
Hamstrings
9%
Upper Back
8.2%
Biceps
8.2%
Front Delts
8.2%
Lats
7.5%
Forearms
6.7%
Chest
6%
Glutes
6%
Abs
6%
Middle Delts
5.2%
Calves
3%
Rear Delts
3%
Adductors
1.5%
Lower Back
1.5%
Other
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Lat Pulldown
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
8A
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
8B
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Squat (Low Bar)
2
5-7 reps
RPE 10
3
Leg Extension
2
5-7 reps
RPE 10
4
Lying Leg Curl
2
5-7 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-7 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-7 reps
RPE 10
4A
Hammer Curl (Dumbbell)
2
5-7 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
5-7 reps
RPE 10
5A
Preacher Curl (Machine)
2
5-7 reps
RPE 10
5B
Skull Crusher (Dumbbell)
2
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side-Lying External Rotations
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
2
5-7 reps
RPE 10
4
T-Bar Row
1
5-7 reps
RPE 10
5
Lat Pulldown
2
5-7 reps
RPE 10
6
Bent Over Row (Barbell)
2
5-7 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
5-7 reps
RPE 10
8
Skull Crusher (Dumbbell)
1
5-7 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.25-0.5 mins
RPE 10
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
3
Lying Leg Curl
2
5-7 reps
RPE 10
4
Squat (Low Bar)
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Seated Calf Raise
2
5-7 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
1-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60-90 mins
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Side-Lying External Rotations1 Set
8-12 Reps
@10
2
Lat Pulldown1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
3
Bent Over Row (Barbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
4
T-Bar Row1 Set
5-7 Reps
@10
5
Incline Bench Press (Barbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
6
Shoulder Press (Machine)1 Set
5-7 Reps
@10
7
Incline Chest Fly (Dumbbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
8A
Skull Crusher (Dumbbell)1 Set
5-7 Reps
@10
8B
Hammer Curl (Dumbbell)1 Set
5-7 Reps
@10
Day 2
1
Dead Hang1 Set
1 Set
0.25-0.5 mins
0.25-0.5 mins
@10
@10
2
Squat (Low Bar)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
3
Leg Extension1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
4
Lying Leg Curl1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
5
Romanian Deadlift (Barbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
6
Seated Calf Raise1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
7
Knee Raise (Captain's Chair)1 Set
1 Set
1-20 Reps
1-20 Reps
@10
@10
Day 3
1
Shoulder Press (Machine)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
2
Lateral Raise (Dumbbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
3
Rear Delt Fly (Machine)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
4A
Hammer Curl (Dumbbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
4B
Tricep Pushdown (Cable)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
5A
Preacher Curl (Machine)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
5B
Skull Crusher (Dumbbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
Day 4
1
Walk1 Set
60-90 mins
@5
Day 5
1
Side-Lying External Rotations1 Set
8-12 Reps
@10
2
Incline Bench Press (Barbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
3
Incline Chest Fly (Dumbbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
4
T-Bar Row1 Set
5-7 Reps
@10
5
Lat Pulldown1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
6
Bent Over Row (Barbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
7
Lateral Raise (Dumbbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
8
Skull Crusher (Dumbbell)1 Set
5-7 Reps
@10
9
Hammer Curl (Dumbbell)1 Set
5-7 Reps
@10
Day 6
1
Dead Hang1 Set
1 Set
0.25-0.5 mins
0.25-0.5 mins
@10
@10
2
Romanian Deadlift (Barbell)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
3
Lying Leg Curl1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
4
Squat (Low Bar)1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
5
Leg Extension1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
6
Seated Calf Raise1 Set
1 Set
5-7 Reps
5-7 Reps
@10
@10
7
Knee Raise (Captain's Chair)1 Set
1 Set
1-20 Reps
1-20 Reps
@10
@10
Day 7
1
Walk1 Set
60-90 mins
@5