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BoostcampPNG

Wedding Dress Body Recomp

by Sarah B.
1 athletes joined

Program Description

This comprehensive 10-week program designed to sculpt your body and boost your confidence. Comprising 70 workout sessions, this plan combines cardio and strength training to target core stability, enhance endurance, and tone your muscles. Each week features a mix of walking, bodyweight exercises, and machine workouts to keep you engaged and challenged.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2026 02:24
  • Last Edited
    Apr 06, 2026 09:10
Muscle Engagement
Front
Back
MuscleSet
Abs
15%
Glutes
11.5%
Biceps
10.3%
Hamstrings
8.5%
Other
7.7%
Upper Back
7.7%
Stretching
5.1%
Quadriceps
5.1%
Lats
5.1%
Triceps
5.1%
Adductors
4.3%
Rear Delts
2.6%
Forearms
2.6%
Middle Delts
2.6%
Lower Back
2.1%
Abductors
1.7%
Calves
1.7%
Front Delts
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Plank
2
1 mins
RPE 8
3
Hanging Knee Raise
3
10 reps
RPE 8
4
Dead Bug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hip Thrust (Machine)
2
10 reps
RPE 7
3
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Glute Kickback
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Face Pull
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Underhand Row
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8.5
RPE 6.5
2
Plank
2
1 mins
RPE 8
3
Dead Bug
3
10 reps
RPE 8
4
Hanging Knee Raise
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Single Leg Press
3
8 reps
RPE 7.5
3
Hip Adductor (Machine)
2
10 reps
RPE 7.5
4
Hip Abductor (Machine)
2
10 reps
RPE 7.5
5
Seated Calf Raise
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
12 mins
28 mins
RPE 8
RPE 6.5
Week 1
1 / 10 Weeks
Day 1
1
Walk
1 Set
30 mins
@7.5
2
Plank
2 Sets
1 mins
@8
3
Hanging Knee Raise
3 Sets
10 Reps
@8
4
Dead Bug
3 Sets
10 Reps
@8
Day 2
1
Walk
1 Set
30 mins
@7.5
2
Hip Thrust (Machine)
2 Sets
10 Reps
@7
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@7
5
Glute Kickback
3 Sets
10 Reps
@6.5
Day 3
1
Walk
1 Set
30 mins
@7.5
2
Face Pull
3 Sets
10 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@7.5
4
Underhand Row
3 Sets
10 Reps
@7.5
5
Lat Pulldown
3 Sets
10 Reps
@7.5
Day 4
1
Walk
1 Set
1 Set
12 mins
28 mins
@8.5
@6.5
2
Plank
2 Sets
1 mins
@8
3
Dead Bug
3 Sets
10 Reps
@8
4
Hanging Knee Raise
2 Sets
12 Reps
@8
Day 5
1
Walk
1 Set
30 mins
@7.5
2
Single Leg Press
3 Sets
8 Reps
@7.5
3
Hip Adductor (Machine)
2 Sets
10 Reps
@7.5
4
Hip Abductor (Machine)
2 Sets
10 Reps
@7.5
5
Seated Calf Raise
2 Sets
15 Reps
@7
Day 6
1
Walk
1 Set
30 mins
@7.5
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
Day 7
1
Walk
1 Set
1 Set
12 mins
28 mins
@8
@6.5