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Total Recomp

by Clair Farnham

Program Description

Program Goal: Build strength and muscle while decreasing bodyfat utilizing Squat, Bench, Deadlift. This program should only be run by someone who is injury free, in good health and familiar with performing compound lifts as well as a variety of exercises. Programs don't require fancy exercises to see results. This program utilizes basic lifts and can be modified for home gym use or gyms with limited equipment. Schedule: This program consists of 3 mesocycles lasting 4 weeks each for a total of 12 weeks. Each workout should take 60-90 minutes depending on individual rest time, if cardio is completed that day and if you are a yapper at the gym. Lifting 5x a week Cardio 3x a week 2 full rest days For your safety and best results, select a weight that is challenging, but allows you to complete no more than the prescribed reps with good form. Think 1-2 RIR for each exercise. Cardio can be completed on rest days instead of lifting days to better suit your schedule but do not change order of lifts or exercises. Rest time varies based on individual recovery time. Average rest time is 1-2 minutes but for heavier loads anywhere from 2-5. Listen to your body. Use proper form. Stretch and perform mobility / foam rolling at the end of each session. Expect results to vary based on experience level. A beginner will see more drastic results whereas someone experienced will see sustainable fine-tuning of their body composition. Nutrition: This program should be followed while at maintenance calories or a slight deficit if you wish to lose fat at a faster rate. Macro Calculation: Maintenance Protein = 1g per pound Carbs= 1.5g per pound Fat= 0.3g per pound Bodyweight x 1 = g protein / day Bodyweight x 1.5 = g carbs / day Bodyweight x 0.3 = g fat / day If you choose to run this program please tag @clairityfitness or @ironconductfit on instagram so I can support your journey! You can also contact me there if you have any questions.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2025 10:10
  • Last Edited
    Feb 25, 2025 12:00
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
2
8 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Band Pull Apart
1
15 reps
-
5
Shoulder Dislocates
1
10 reps
-
6
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Incline Bench Press (Barbell)
3
12 reps
RPE 7
9
Seated Row (Cable)
3
12 reps
RPE 7
10
Chest Fly (Cable)
3
12 reps
RPE 7
11
Chin-Up (Bodyweight)
3
12 reps
-
12
Cardio (LISS)
1
30 mins
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
2
8 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Band Pull Apart
1
15 reps
-
5
Shoulder Dislocates
1
10 reps
-
6
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Incline Bench Press (Barbell)
3
10 reps
RPE 7
9
Seated Row (Cable)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
10 reps
RPE 7
11
Chin-Up (Bodyweight)
3
10 reps
-
12
Cardio (LISS)
1
30 mins
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
2
8 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Band Pull Apart
1
15 reps
-
5
Shoulder Dislocates
1
10 reps
-
6
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Incline Bench Press (Barbell)
3
10 reps
RPE 7
9
Seated Row (Cable)
3
10 reps
RPE 7
10
Chest Fly (Cable)
3
10 reps
RPE 7
11
Chin-Up (Bodyweight)
3
10 reps
-
12
Cardio (LISS)
1
30 mins
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
2
8 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Band Pull Apart
1
15 reps
-
5
Shoulder Dislocates
1
10 reps
-
6
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
7
Barbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
8
Incline Bench Press (Barbell)
3
8 reps
RPE 7
9
Seated Row (Cable)
3
8 reps
RPE 7
10
Chest Fly (Cable)
3
8 reps
RPE 7
11
Chin-Up (Bodyweight)
3
8 reps
-
12
Cardio (LISS)
1
30 mins
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
8 reps
-
3
Hip Airplane
1
8 reps
-
4
Cat Cow and T-Spine Rotation
1
10 reps
-
5
Shoulder YTWL
1
20 reps
-
6
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
7
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
8
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
9
Chest Supported Row (Machine)
3
12 reps
RPE 8
10
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
11
Upright Row (Smith Machine)
3
12 reps
RPE 7
12
Cardio (LISS)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
8 reps
-
3
Hip Airplane
1
8 reps
-
4
Cat Cow and T-Spine Rotation
1
10 reps
-
5
Shoulder YTWL
1
20 reps
-
6
Deadlift (Barbell)
3
8 reps
RPE 7
7
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
9
Chest Supported Row (Machine)
3
10 reps
RPE 8
10
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
11
Upright Row (Smith Machine)
3
10 reps
RPE 7
12
Cardio (LISS)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
8 reps
-
3
Hip Airplane
1
8 reps
-
4
Cat Cow and T-Spine Rotation
1
10 reps
-
5
Shoulder YTWL
1
20 reps
-
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
8
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
9
Chest Supported Row (Machine)
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
11
Upright Row (Smith Machine)
3
10 reps
RPE 7
12
Cardio (LISS)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
8 reps
-
3
Hip Airplane
1
8 reps
-
4
Cat Cow and T-Spine Rotation
1
10 reps
-
5
Shoulder YTWL
1
20 reps
-
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
8
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
9
Chest Supported Row (Machine)
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
11
Upright Row (Smith Machine)
3
10 reps
RPE 7
12
Cardio (LISS)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Shoulder Dislocates
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
15 reps
-
5
Cable Internal Rotation
1
10 reps
-
6
Bench Press (Dumbbell)
4
12 reps
RPE 8
7
Single Arm Shoulder Press
4
12 reps
RPE 8
8
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 8
9
Pec Deck (Machine)
3
12 reps
RPE 8
10
Y Raise (Dumbbell)
2
12 reps
RPE 8
11
Spider Curl
3
12 reps
RPE 8
12
Cardio (LISS)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Shoulder Dislocates
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
15 reps
-
5
Cable Internal Rotation
1
10 reps
-
6
Bench Press (Dumbbell)
4
10 reps
RPE 8
7
Single Arm Shoulder Press
4
10 reps
RPE 8
8
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 8
9
Pec Deck (Machine)
3
12 reps
RPE 8
10
Y Raise (Dumbbell)
2
12 reps
RPE 8
11
Spider Curl
3
12 reps
RPE 8
12
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Shoulder Dislocates
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
15 reps
-
5
Cable Internal Rotation
1
10 reps
-
6
Bench Press (Dumbbell)
3
8 reps
RPE 8
7
Single Arm Shoulder Press
3
8 reps
RPE 8
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 8
9
Pec Deck (Machine)
3
10 reps
RPE 8
10
Y Raise (Dumbbell)
2
10 reps
RPE 8
11
Spider Curl
3
12 reps
RPE 8
12
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Shoulder Dislocates
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
15 reps
-
5
Cable Internal Rotation
1
10 reps
-
6
Bench Press (Dumbbell)
3
8 reps
RPE 8
7
Single Arm Shoulder Press
3
8 reps
RPE 8
8
Single Arm Rear Delt Fly (Cable)
3
10 reps
RPE 8
9
Pec Deck (Machine)
3
10 reps
RPE 8
10
Y Raise (Dumbbell)
2
10 reps
RPE 8
11
Spider Curl
3
10 reps
RPE 8
12
Cardio
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Diagonal Pull Aparts
1
10 reps
-
3
I, Y, T (IYT) Raise
1
15 reps
-
4
Cable Internal Rotation
1
10 reps
-
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Front Raise
3
12 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
9
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
10
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 7
11
Cardio
1
20 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Diagonal Pull Aparts
1
10 reps
-
3
I, Y, T (IYT) Raise
1
15 reps
-
4
Cable Internal Rotation
1
10 reps
-
5
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
10
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
11
Cardio
1
20 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Diagonal Pull Aparts
1
10 reps
-
3
I, Y, T (IYT) Raise
1
15 reps
-
4
Cable Internal Rotation
1
10 reps
-
5
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
7
Front Raise
3
10 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
10
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
11
Cardio
1
20 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Diagonal Pull Aparts
1
10 reps
-
3
I, Y, T (IYT) Raise
1
15 reps
-
4
Cable Internal Rotation
1
10 reps
-
5
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
7
Front Raise
3
8 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
10
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
11
Cardio
1
20 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Band Pull Apart
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Scapular Pull-Up
1
10 reps
-
6
Inverted Row
2
10 reps
-
7
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
Incline Chest Press (Machine)
3
12 reps
RPE 8
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
10B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
11
Cardio
1
20 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Band Pull Apart
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Scapular Pull-Up
1
10 reps
-
6
Inverted Row
2
10 reps
-
7
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
8
Incline Chest Press (Machine)
3
10 reps
RPE 8
9
Bench Press (Dumbbell)
3
10 reps
RPE 8
10A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
10B
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
11
Cardio
1
20 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Band Pull Apart
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Scapular Pull-Up
1
10 reps
-
6
Inverted Row
2
10 reps
-
7
Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
8
Incline Chest Press (Machine)
3
8 reps
RPE 8
9
Bench Press (Dumbbell)
3
8 reps
RPE 8
10A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
10B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
11
Cardio
1
20 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 6
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Band Pull Apart
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Scapular Pull-Up
1
10 reps
-
6
Inverted Row
2
10 reps
-
7
Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
8
Incline Chest Press (Machine)
3
8 reps
RPE 8
9
Bench Press (Dumbbell)
3
8 reps
RPE 8
10A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
10B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
11
Cardio
1
20 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Barbell Row
3
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Straight Arm Pulldown
3
10 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
9
Tricep Kickback
3
12 reps
RPE 8
10
Farmer's Walk (Weighted)
2
20 reps
RPE 8
11
Cardio
1
15 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Barbell Row
3
8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
7
Straight Arm Pulldown
3
8 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
9
Tricep Kickback
3
12 reps
RPE 8
10
Farmer's Walk (Weighted)
2
20 reps
RPE 8
11
Cardio
1
15 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Barbell Row
3
8 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
7
Straight Arm Pulldown
3
8 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
9
Tricep Kickback
3
12 reps
RPE 8
10
Farmer's Walk (Weighted)
2
20 reps
RPE 8
11
Cardio
1
15 mins
RPE 4-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Shoulder Dislocates
1
10 reps
-
5
Barbell Row
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
7
Straight Arm Pulldown
3
8 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
9
Tricep Kickback
3
10 reps
RPE 8
10
Farmer's Walk (Weighted)
2
20 reps
RPE 8
11
Cardio
1
15 mins
RPE 4-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
7
Leg Press (45 Degrees)
3
12 reps
RPE 7
8
Leg Extension
3
15 reps
RPE 8
9
Standing Calf Raise
3
15 reps
RPE 8
10
Dead Bug
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Squat (Barbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
7
Leg Press (45 Degrees)
3
10 reps
RPE 7
8
Leg Extension
3
12 reps
RPE 8
9
Standing Calf Raise
3
15 reps
RPE 8
10
Dead Bug
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
7
Leg Press (45 Degrees)
3
8 reps
RPE 7
8
Leg Extension
3
10 reps
RPE 8
9
Standing Calf Raise
3
12 reps
RPE 8
10
Dead Bug
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Squat (Barbell)
3
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
7
Leg Press (45 Degrees)
3
8 reps
RPE 7
8
Leg Extension
3
10 reps
RPE 8
9
Standing Calf Raise
3
12 reps
RPE 8
10
Dead Bug
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Squat (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
12 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
8
Single Leg Romanian Deadlift
3
10 reps
RPE 7
9
Single Leg Calf Raise (Weighted)
3
12 reps
RPE 7
10
Bear Craw Isometric Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Squat (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
8
Single Leg Romanian Deadlift
3
8 reps
RPE 7
9
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 7
10
Bear Craw Isometric Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Squat (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
8
Single Leg Romanian Deadlift
3
8 reps
RPE 7
9
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 7
10
Bear Craw Isometric Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Squat (Barbell)
3
6 reps
RPE 8
6
Hip Thrust (Barbell)
3
10 reps
RPE 8
7
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
8
Single Leg Romanian Deadlift
3
8 reps
RPE 7
9
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 7
10
Bear Craw Isometric Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Side Plank Clamshell (Banded)
1
15 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Downward Dog to Lunge
1
8 reps
-
6
Squat (Barbell)
3
8 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
9
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
10
Calf Raise (Leg Press)
3
12 reps
RPE 8
11
Suitcase Carry March
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Side Plank Clamshell (Banded)
1
15 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Downward Dog to Lunge
1
8 reps
-
6
Squat (Barbell)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
8
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
9
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
10
Calf Raise (Leg Press)
3
12 reps
RPE 8
11
Suitcase Carry March
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Side Plank Clamshell (Banded)
1
15 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Downward Dog to Lunge
1
8 reps
-
6
Squat (Barbell)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
8
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
9
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
10
Calf Raise (Leg Press)
3
12 reps
RPE 8
11
Suitcase Carry March
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Side Plank Clamshell (Banded)
1
15 reps
-
4
Lateral Banded Walk
1
20 reps
-
5
Downward Dog to Lunge
1
8 reps
-
6
Squat (Barbell)
3
4 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
8
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
9
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
10
Calf Raise (Leg Press)
3
12 reps
RPE 8
11
Suitcase Carry March
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Cable Internal Rotation
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
10 reps
-
5
Lat Pulldown
1
15 reps
-
6
Bench Press (Barbell)
3
8 reps
RPE 8
7
Overhead Press (Barbell)
3
8 reps
RPE 8
8
Bench Press (Dumbbell)
3
10 reps
RPE 8
9
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
10
Chest Press (Machine)
2
10 reps
RPE 8
11
Lateral Raise (Cable)
2
10 reps
RPE 8
12
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Cable Internal Rotation
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
10 reps
-
5
Lat Pulldown
1
15 reps
-
6
Bench Press (Barbell)
3
6 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 8
8
Bench Press (Dumbbell)
3
10 reps
RPE 8
9
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
10
Chest Press (Machine)
2
10 reps
RPE 8
11
Lateral Raise (Cable)
2
10 reps
RPE 8
12
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Cable Internal Rotation
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
10 reps
-
5
Lat Pulldown
1
15 reps
-
6
Bench Press (Barbell)
3
6 reps
RPE 8
7
Overhead Press (Barbell)
3
6 reps
RPE 8
8
Bench Press (Dumbbell)
3
10 reps
RPE 8
9
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
10
Chest Press (Machine)
2
10 reps
RPE 8
11
Lateral Raise (Cable)
2
10 reps
RPE 8
12
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Cable Internal Rotation
1
10 reps
-
4
Banded Face Pull With External Rotation And Press
1
10 reps
-
5
Lat Pulldown
1
15 reps
-
6
Bench Press (Barbell)
3
5 reps
RPE 8
7
Overhead Press (Barbell)
3
5 reps
RPE 8
8
Bench Press (Dumbbell)
3
8 reps
RPE 8
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
10
Chest Press (Machine)
2
10 reps
RPE 8
11
Lateral Raise (Cable)
2
10 reps
RPE 8
12
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Inverted Row
1
10 reps
-
5
Pendlay Row
3
10 reps
RPE 8
6
Chest Press (Machine)
3
10 reps
RPE 8
7
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
8
High Row
3
12 reps
RPE 8
9
Seated Dip (Machine)
3
12 reps
RPE 7
10
Face Pull
3
15 reps
RPE 8
11
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Inverted Row
1
10 reps
-
5
Pendlay Row
3
8 reps
RPE 8
6
Chest Press (Machine)
3
8 reps
RPE 8
7
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
8
High Row
3
10 reps
RPE 8
9
Seated Dip (Machine)
3
10 reps
RPE 7
10
Face Pull
3
15 reps
RPE 8
11
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Inverted Row
1
10 reps
-
5
Pendlay Row
3
8 reps
RPE 8
6
Chest Press (Machine)
3
8 reps
RPE 8
7
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
8
High Row
3
10 reps
RPE 8
9
Seated Dip (Machine)
3
10 reps
RPE 7
10
Face Pull
3
15 reps
RPE 8
11
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Cat Cow and T-Spine Rotation
1
10 reps
-
3
Banded Face Pull With External Rotation And Press
1
15 reps
-
4
Inverted Row
1
10 reps
-
5
Pendlay Row
3
8 reps
RPE 8
6
Chest Press (Machine)
3
8 reps
RPE 8
7
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
8
High Row
3
8 reps
RPE 8
9
Seated Dip (Machine)
3
10 reps
RPE 7
10
Face Pull
3
12 reps
RPE 8
11
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
1
10 reps
-
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Scapular Pull-Up
1
8 reps
-
4
Bench Press (Barbell)
3
8 reps
RPE 8
5
T-Bar Row
4
12 reps
RPE 9
6
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
8
Arnold Press
3
10 reps
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
9B
Bicep Curl (Cable)
2
15 reps
RPE 9
10
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
1
10 reps
-
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Scapular Pull-Up
1
8 reps
-
4
Bench Press (Barbell)
3
6 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 9
6
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
8
Arnold Press
3
8 reps
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
9B
Bicep Curl (Cable)
2
15 reps
RPE 9
10
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
1
10 reps
-
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Scapular Pull-Up
1
8 reps
-
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
T-Bar Row
4
8 reps
RPE 9
6
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
8
Arnold Press
3
8 reps
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
9B
Bicep Curl (Cable)
2
15 reps
RPE 9
10
Cardio (LISS)
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
1
10 reps
-
2
Banded Face Pull With External Rotation And Press
1
15 reps
-
3
Scapular Pull-Up
1
8 reps
-
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
T-Bar Row
3
8 reps
RPE 9
6
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
8
Arnold Press
3
8 reps
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 9
9B
Bicep Curl (Cable)
2
15 reps
RPE 9
10
Cardio (LISS)
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Lateral Lunge
1
10 reps
-
3
Band Pull Apart
1
15 reps
-
4
Side Plank Clamshell (Banded)
1
20 reps
-
5
Squat (Barbell)
3
8 reps
RPE 7
6
Trap Bar Deadlift
3
8 reps
RPE 7
7
Lat Pulldown
3
10 reps
RPE 8
8
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
9
Single Arm Iso Row
3
10 reps
RPE 8
10
Hip Thrust (Barbell)
3
10 reps
RPE 8
11
Seated Hamstring Curl
3
10 reps
RPE 8
12
Bird Dog
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Lateral Lunge
1
10 reps
-
3
Band Pull Apart
1
15 reps
-
4
Side Plank Clamshell (Banded)
1
20 reps
-
5
Squat (Barbell)
3
6 reps
RPE 7
6
Trap Bar Deadlift
3
6 reps
RPE 7
7
Lat Pulldown
3
10 reps
RPE 8
8
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
9
Single Arm Iso Row
3
10 reps
RPE 8
10
Hip Thrust (Barbell)
3
10 reps
RPE 8
11
Seated Hamstring Curl
3
10 reps
RPE 8
12
Bird Dog
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Lateral Lunge
1
10 reps
-
3
Band Pull Apart
1
15 reps
-
4
Side Plank Clamshell (Banded)
1
20 reps
-
5
Squat (Barbell)
3
5 reps
RPE 7
6
Trap Bar Deadlift
3
5 reps
RPE 7
7
Lat Pulldown
3
10 reps
RPE 8
8
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
9
Single Arm Iso Row
3
10 reps
RPE 8
10
Hip Thrust (Barbell)
3
10 reps
RPE 8
11
Seated Hamstring Curl
3
10 reps
RPE 8
12
Bird Dog
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Lateral Lunge
1
10 reps
-
3
Band Pull Apart
1
15 reps
-
4
Side Plank Clamshell (Banded)
1
20 reps
-
5
Squat (Barbell)
3
4 reps
RPE 8
6
Trap Bar Deadlift
3
4 reps
RPE 8
7
Lat Pulldown
3
8 reps
RPE 8
8
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
9
Single Arm Iso Row
3
8 reps
RPE 8
10
Hip Thrust (Barbell)
3
8 reps
RPE 8
11
Seated Hamstring Curl
3
8 reps
RPE 8
12
Bird Dog
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Hack Squat
3
8 reps
RPE 8
6
Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Glute Bridge (Barbell)
3
12 reps
RPE 8
8
Single Leg Press
3
12 reps
RPE 7
9
Hip Abductor (Machine)
2
15 reps
RPE 7
10
Knee Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Hack Squat
3
6 reps
RPE 8
6
Split Squat (Dumbbell)
3
10 reps
RPE 8
7
Glute Bridge (Barbell)
3
10 reps
RPE 8
8
Single Leg Press
3
10 reps
RPE 7
9
Hip Abductor (Machine)
2
15 reps
RPE 7
10
Knee Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Hack Squat
3
6 reps
RPE 8
6
Split Squat (Dumbbell)
3
8 reps
RPE 8
7
Glute Bridge (Barbell)
3
10 reps
RPE 8
8
Single Leg Press
3
10 reps
RPE 7
9
Hip Abductor (Machine)
2
15 reps
RPE 7
10
Knee Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
World's Greatest Stretch
1
10 reps
-
3
Hip Airplane
1
10 reps
-
4
Side Plank Clamshell (Banded)
1
15 reps
-
5
Hack Squat
3
6 reps
RPE 8
6
Split Squat (Dumbbell)
3
8 reps
RPE 8
7
Glute Bridge (Barbell)
3
10 reps
RPE 8
8
Single Leg Press
3
10 reps
RPE 7
9
Hip Abductor (Machine)
2
15 reps
RPE 7
10
Knee Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
1/2 Kneeling Adductor Rock Back
1
10 reps
-
5
Lateral Banded Walk
1
20 reps
-
6
Deadlift (Barbell)
3
8 reps
RPE 8
7
Leg Press
3
10 reps
RPE 8
8
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
9
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
10
Hamstring Curl
3
15 reps
RPE 8
11
Rotating Plank
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
1/2 Kneeling Adductor Rock Back
1
10 reps
-
5
Lateral Banded Walk
1
20 reps
-
6
Deadlift (Barbell)
3
6 reps
RPE 8
7
Leg Press
3
8 reps
RPE 8
8
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
9
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
10
Hamstring Curl
3
15 reps
RPE 8
11
Rotating Plank
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
1/2 Kneeling Adductor Rock Back
1
10 reps
-
5
Lateral Banded Walk
1
20 reps
-
6
Deadlift (Barbell)
3
5 reps
RPE 8
7
Leg Press
3
8 reps
RPE 8
8
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
9
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
10
Hamstring Curl
3
12 reps
RPE 8
11
Rotating Plank
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Downward Dog to Lunge
1
10 reps
-
3
Hip Airplane
1
8 reps
-
4
1/2 Kneeling Adductor Rock Back
1
10 reps
-
5
Lateral Banded Walk
1
20 reps
-
6
Deadlift (Barbell)
3
4 reps
RPE 8
7
Leg Press
3
8 reps
RPE 8
8
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
9
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Rotating Plank
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
Cat Cow and T-Spine Rotation
2 Sets
8 Reps
-
3
Banded Face Pull With External Rotation And Press
1 Set
15 Reps
-
4
Band Pull Apart
1 Set
15 Reps
-
5
Shoulder Dislocates
1 Set
10 Reps
-
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
7
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
8
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
9
Seated Row (Cable)
3 Sets
12 Reps
@7
10
Chest Fly (Cable)
3 Sets
12 Reps
@7
11
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
12
Cardio (LISS)
1 Set
30 mins
60%
Day 2
1
Cardio
1 Set
5 mins
-
2
Diagonal Pull Aparts
1 Set
10 Reps
-
3
I, Y, T (IYT) Raise
1 Set
15 Reps
-
4
Cable Internal Rotation
1 Set
10 Reps
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Front Raise
3 Sets
12 Reps
@7
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
9
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7
10
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
@7
11
Cardio
1 Set
20 mins
@4-8
Day 3
1
Cardio
1 Set
5 mins
-
2
World's Greatest Stretch
1 Set
10 Reps
-
3
Hip Airplane
1 Set
8 Reps
-
4
Side Plank Clamshell (Banded)
1 Set
15 Reps
-
5
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
7
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
8
Leg Extension
3 Sets
15 Reps
@8
9
Standing Calf Raise
3 Sets
15 Reps
@8
10
Dead Bug
3 Sets
20 Reps
-
Day 4
1
Cardio
1 Set
5 mins
-
2
Cat Cow and T-Spine Rotation
1 Set
10 Reps
-
3
Cable Internal Rotation
1 Set
10 Reps
-
4
Banded Face Pull With External Rotation And Press
1 Set
10 Reps
-
5
Lat Pulldown
1 Set
15 Reps
-
6
Bench Press (Barbell)
3 Sets
8 Reps
@8
7
Overhead Press (Barbell)
3 Sets
8 Reps
@8
8
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
9
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
10
Chest Press (Machine)
2 Sets
10 Reps
@8
11
Lateral Raise (Cable)
2 Sets
10 Reps
@8
12
Cardio (LISS)
1 Set
30 mins
@6
Day 5
1
World's Greatest Stretch
1 Set
10 Reps
-
2
Lateral Lunge
1 Set
10 Reps
-
3
Band Pull Apart
1 Set
15 Reps
-
4
Side Plank Clamshell (Banded)
1 Set
20 Reps
-
5
Squat (Barbell)
3 Sets
8 Reps
@7
6
Trap Bar Deadlift
3 Sets
8 Reps
@7
7
Lat Pulldown
3 Sets
10 Reps
@8
8
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
9
Single Arm Iso Row
3 Sets
10 Reps
@8
10
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
11
Seated Hamstring Curl
3 Sets
10 Reps
@8
12
Bird Dog
3 Sets
20 Reps
-