logo
BoostcampPNG

LIMZ SUB 2 HM 14 WEEKS WORKOUT

by Ken Limz

Program Description

SUB 2 HM

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 23, 2025 06:36
  • Last Edited
    Aug 22, 2025 03:39

Summary

Elevate your endurance and strength with the LIMZ SUB 2 HM program, a comprehensive 14-week journey designed for dedicated lifters. Train every day with a mix of walling, easy runs, and targeted strength workouts, including barbell squats, deadlifts, and overhead presses. Each session is structured to optimize your performance, combining cardio and resistance training to prepare you for a half marathon. Commit to this program and transform your fitness while building a solid foundation for your running goals.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Glutes
11.2%
Hamstrings
9.8%
Chest
9.1%
Triceps
7.7%
Front Delts
6.3%
Upper Back
6.3%
Abs
6.3%
Lats
6.3%
Other
5.9%
Calves
3.5%
Middle Delts
3.5%
Adductors
2.8%
Lower Back
2.1%
Biceps
2.1%
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
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20-30 mins
RPE 6
2
Walling
1
25-30 mins
RPE 6
3
Run
1
30-40 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
6-8 reps
RPE 7
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Dip (Assisted)
3
8-12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 6
7
Seated Calf Raise
3
15 reps
RPE 6
8
Walking Lunge
3
10 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
20-30 mins
RPE 6
2
Run
1
30-35 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 6
2
Pickleball
1
120-150 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pickleball
1
240-300 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
150-157 mins
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Stretching
1 Set
20-30 mins
@6
2
Walling
1 Set
25-30 mins
@6
3
Run
1 Set
30-40 mins
@5
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
3
Bench Press (Barbell)
3 Sets
6-8 Reps
@7
4
Pec Deck (Machine)
3 Sets
15 Reps
@7
5
Dip (Assisted)
3 Sets
8-12 Reps
@7
6
Leg Extension
3 Sets
15 Reps
@6
7
Seated Calf Raise
3 Sets
15 Reps
@6
8
Walking Lunge
3 Sets
10 Reps
@6
9
Abs Crunch (Machine)
3 Sets
15-20 Reps
@6
Day 3
1
Walling
1 Set
20-30 mins
@6
2
Run
1 Set
30-35 mins
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
5
Hamstring Curl
3 Sets
15 Reps
@6
Day 5
1
Run
1 Set
30-40 mins
@6
2
Pickleball
1 Set
120-150 mins
@7
Day 6
1
Run
1 Set
60-70 mins
@6
Day 7
1
Pickleball
1 Set
240-300 mins
@7