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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 10, 2025 11:29
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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