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Full Body 3 días minimalista

by Ángel M.

Program Description

Full body 12 semanas

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 10, 2024 12:02
  • Last Edited
    Jun 18, 2025 11:06

Summary

Unlock your potential with the **Full Body 3 días minimalista** program, a dynamic 12-week journey designed for those ready to elevate their fitness. This program features a balanced approach, incorporating 7 days of targeted workouts that blend strength training and cardio, including rucking and bodyweight exercises. Each session is crafted to challenge your endurance and build muscle, ensuring you maximize your results in minimal time. Perfect for all fitness levels, this program will help you achieve a stronger, leaner physique while keeping your routine fresh and engaging.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Walk
1 Set
60 mins
@7
Day 4
1
Walk
1 Set
60 mins
@7
Day 6
1
Walk
1 Set
60 mins
@7
Day 7
1
Walk
1 Set
60 mins
@6
Day 1
1
Walk
1 Set
25 mins
@7
2
Upright Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Standing Calf Raise
4 Sets
12 Reps
@6
4
Pull-Up (Assisted)
4 Sets
12 Reps
@6-6.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
6
Bench Press (Dumbbell)
4 Sets
12 Reps
@6.5
7
T-Bar Row
4 Sets
12 Reps
@6.5
8
Hyperextension
4 Sets
12 Reps
@6.5
9
Plank
4 Sets
1 mins
@6
10
Side Plank
4 Sets
1 mins
@6
11
Walk
1 Set
25 mins
@7
Day 3
1
Walk
1 Set
25 mins
@7
2
Upright Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Standing Calf Raise
4 Sets
12 Reps
@6
4
Pull-Up (Assisted)
4 Sets
12 Reps
@6-6.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
6
Bench Press (Dumbbell)
4 Sets
12 Reps
@6.5
7
T-Bar Row
4 Sets
12 Reps
@6.5
8
Hyperextension
4 Sets
12 Reps
@6.5
9
Plank
4 Sets
1 mins
@6
10
Side Plank
4 Sets
1 mins
@6
11
Walk
1 Set
25 mins
@7
Day 5
1
Walk
1 Set
25 mins
@7
2
Upright Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Standing Calf Raise
4 Sets
12 Reps
@6
4
Pull-Up (Assisted)
4 Sets
12 Reps
@6-6.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
6
Bench Press (Dumbbell)
4 Sets
12 Reps
@6.5
7
T-Bar Row
4 Sets
12 Reps
@6.5
8
Hyperextension
4 Sets
12 Reps
@6.5
9
Plank
4 Sets
1 mins
@6
10
Side Plank
4 Sets
1 mins
@6
11
Walk
1 Set
25 mins
@7