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One Punch Man (ULPPL)

by Ruben B.

Program Description

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2025 08:18
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unleash your inner hero with the One Punch Man (ULPPL) program! Over the course of 12 weeks, this intense 5-day-a-week training plan combines upper and lower body workouts with focused push sessions to build strength and endurance. Each workout is designed with a mix of compound lifts and isolation exercises, ensuring a balanced approach to muscle growth and overall fitness. Get ready to challenge yourself and transform your physique as you power through this comprehensive program tailored for everyday lifters.
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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
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
6
Easy Run
1 Set
60 mins
@6
Day 2
1
Squat (Low Bar)
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
8 Reps
@8
4
Nordic Curl
2 Sets
12 Reps
@7
5
Calf Raise Machine
2 Sets
AMRAP
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Fly Press (Dumbbell)
3 Sets
8 Reps
@8
4
Skull Crusher Barbell
3 Sets
8 Reps
@8
5
Rope Crunch
3 Sets
12 Reps
@9
6
Stationary Bike
1 Set
60 mins
@6
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Pull-Up (Band)
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5B
Wrist Curl Normal
3 Sets
10 Reps
@8
6
Concentration Curl
3 Sets
8 Reps
@8
Day 5
1
Heels Elevated Goblet Squats
3 Sets
8 Reps
@8
2
Spanish Squat
3 Sets
8 Reps
@8
3
Leg Extension hold
3 Sets
4 Reps
@8
4A
Hip Adductor Band
2 Sets
10 Reps
@8
4B
Hip Abductor Band
2 Sets
10 Reps
@8
5
Single Leg Calf Raise (Weighted)
2 Sets
12 Reps
@8
6
Stationary Bike
1 Set
30 mins
@6