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Charlies Road to Recovery

by Carl A.
2 athletes joined

Program Description

Rehabilitation after herniated lumbar disc without forgetting strength training for the rest of the body.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2024 10:57
  • Last Edited
    Nov 30, 2024 12:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 7
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Seated Dip (Machine)
2
1
16 reps
12 reps
RPE 6
RPE 6.5
4
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Banded Standing Reverse Flyes
1
1
25 reps
25 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
12 reps
12 reps
10 reps
9 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Blank Bodyweight Row
2
1
25 reps
25 reps
RPE 6
RPE 6.5
3
Banded Kettlebell curl (with back support)
2
1
10 reps
10 reps
RPE 6.5
RPE 7
4
Reverse Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Banded Standing Reverse Flyes
2
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Narrow Split Stance Squat (Kettlebell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Nordic Curl
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
3
Farmer's Walk (Weighted)
1
2
40 reps
40 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Press
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
3
Y Raise
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
1
2
30 reps
30 reps
RPE 6
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
5
25 reps
RPE 6.5
2
Standing Calf Raise
1
1
1
1
1
30 reps
30 reps
30 reps
30 reps
30 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Narrow Split Stance Squat (Kettlebell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@6.5
@7
@7.5
2
Nordic Curl
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7.5
@8
@8.5
3
Farmer's Walk (Weighted)
1 Set
2 Sets
40 Reps
40 Reps
@6.5
@7
Day 4
1
Kettlebell Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
2
One Arm Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6
@6.5
3
Y Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
30 Reps
30 Reps
@6
@6.5
Day 5
1
Pallof Press
5 Sets
25 Reps
@6.5
2
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
30 Reps
@6
@6.5
@7
@7.5
@8
Day 2
1
Inverted Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
9 Reps
@6
@6.5
@7
@7
2
Blank Bodyweight Row
2 Sets
1 Set
25 Reps
25 Reps
@6
@6.5
3
Banded Kettlebell curl (with back support)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7
4
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Banded Standing Reverse Flyes
2 Sets
20 Reps
@6.5
Day 1
1
Decline Push Up
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@6.5
@7
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@6.5
@7
@7.5
@8
3
Seated Dip (Machine)
2 Sets
1 Set
16 Reps
12 Reps
@6
@6.5
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@6.5
@7
5
Banded Standing Reverse Flyes
1 Set
1 Set
25 Reps
25 Reps
@7
@7.5