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BoostcampPNG

Mayur's ACSM Guideline based 4-Day Program

by Mayur P.
1 athletes joined

Program Description

Grain Strength and Build Muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2026 06:03
  • Last Edited
    Apr 06, 2026 08:40
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Quadriceps
10.8%
Hamstrings
10.3%
Triceps
9.7%
Upper Back
8.2%
Abs
7.7%
Front Delts
7.4%
Middle Delts
5.4%
Stretching
5.1%
Biceps
4.9%
Other
4.1%
Chest
3.6%
Lats
3.6%
Adductors
2.6%
Rear Delts
2.3%
Lower Back
2.3%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Push Up
1
12 reps
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Cable Low Row
3
10-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
8
Bayesian Curl
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
10
Thoracic Extension Stretch
1
0.5 mins
-
11
World's Greatest Stretch
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Hip Openers
1
1 mins
-
5
Squat (Barbell)
3
6-8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
7
Goblet Squat
3
12-15 reps
RPE 8
8
Hamstring Curl
3
12-15 reps
RPE 8
9
Standing Calf Raise (Barbell)
3
12-15 reps
RPE 8
10
Plank
3
0.75-1 mins
RPE 10
11
World's Greatest Stretch
1
5 reps
-
12
Thoracic Extension Stretch
1
0.5 mins
-
13
Hamstring Stretch with Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Arm Circle
1
1 mins
-
3
Face Pull
1
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Push Press (Barbell)
3
6-8 reps
RPE 8
7
Lat Pulldown
1
8-12 reps
RPE 8
8
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
World's Greatest Stretch
1
5 reps
-
13
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
10 reps
-
2
Glute Bridge (Band)
1
15 reps
-
3
Pigeon Stretch with Thoracic Rotation
1
0.5 mins
-
4
Face Pull
1
15 reps
RPE 8
5
Deadlift (Barbell)
3
5-8 reps
RPE 8
6
Pull Through (Cable)
3
12-15 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
RPE 8
8
Step-Up (Weighted)
2
10 reps
RPE 8
9
Seated Calf Raise (Dumbbell)
3
15-20 reps
RPE 8
10
Wood Chop
3
12 reps
RPE 8
11
Thoracic Extension Stretch
1
0.5 mins
-
12
Hamstring Stretch with Rotation
1
0.5 mins
-
13
Supine Spinal Twist Stretch
1
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Arm Circle
1 Set
1 mins
-
2
Push Up
1 Set
12 Reps
-
3
Face Pull
1 Set
15 Reps
@8
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
5
Cable Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
8
Bayesian Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
10
Thoracic Extension Stretch
1 Set
0.5 mins
-
11
World's Greatest Stretch
1 Set
5 Reps
-
Day 2
1
Cat Cow Stretch
1 Set
10 Reps
-
2
Glute Bridge (Band)
1 Set
15 Reps
-
3
Squat (Bodyweight)
1 Set
15 Reps
-
4
Hip Openers
1 Set
1 mins
-
5
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
7
Goblet Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
8
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
9
Standing Calf Raise (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
10
Plank
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
@10
@10
@10
11
World's Greatest Stretch
1 Set
5 Reps
-
12
Thoracic Extension Stretch
1 Set
0.5 mins
-
13
Hamstring Stretch with Rotation
1 Set
0.5 mins
-
Day 3
1
Cat Cow Stretch
1 Set
10 Reps
-
2
Arm Circle
1 Set
1 mins
-
3
Face Pull
1 Set
15 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Push Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
7
Lat Pulldown
1 Set
8-12 Reps
@8
8
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
11
Thoracic Extension Stretch
1 Set
0.5 mins
-
12
World's Greatest Stretch
1 Set
5 Reps
-
13
Pigeon Stretch with Thoracic Rotation
1 Set
0.5 mins
-
Day 4
1
Cat Cow Stretch
1 Set
10 Reps
-
2
Glute Bridge (Band)
1 Set
15 Reps
-
3
Pigeon Stretch with Thoracic Rotation
1 Set
0.5 mins
-
4
Face Pull
1 Set
15 Reps
@8
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
6
Pull Through (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
8
Step-Up (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
9
Seated Calf Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
10
Wood Chop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
11
Thoracic Extension Stretch
1 Set
0.5 mins
-
12
Hamstring Stretch with Rotation
1 Set
0.5 mins
-
13
Supine Spinal Twist Stretch
1 Set
1 Reps
-