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BoostcampPNG

HypertrophyHaus

by Zachery R.

Program Description

Enhance growth of deficit areas.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2024 07:32
  • Last Edited
    Dec 11, 2024 07:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Hack Squat
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Retro Walking Treadmill
1
5 mins
RPE 3
2
Hip Mobilization
1
1 mins
-
3A
Skier
2
10 reps
RPE 9
3B
Curtsy Lunge
2
10 reps
RPE 6
3C
Copenhagen Plank
2
1 mins
RPE 9
3D
Superclam
2
10-15 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Lying Leg Curl
2
10-15 reps
RPE 8
6
Front Squat (Barbell)
4
10-12 reps
RPE 8
7
Step-Up (Weighted)
3
8-10 reps
RPE 8
8
Seated Calf Raise
3
10-12 reps
RPE 8
9A
Standing Calf Raise
3
10-12 reps
RPE 8
9B
Wall Sit
1
1-1.5 mins
RPE 9.5
10
Incline Treadmill
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Smith Machine)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 7
4A
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
6A
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
7
Incline Treadmill
1
15 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
15-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
25-30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Shoulder Press (Plate Loaded)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
2
12 reps
RPE 3
2
Push Up
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
15 reps
RPE 7
5A
Serratus Abduction
3
15 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5C
Rear Delt Fly (Cable)
3
10 reps
RPE 8
6A
Hanging Leg Raise
3
AMRAP
RPE 10
6B
Sarhmann Progression
3
10 reps
-
6C
Turkish Get Up
3
5 reps
-
6D
Kettlebell 90/90 Carry
3
10 reps
-
7
Incline Treadmill
1
15 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4B
Standing Calf Raise
2
20 reps
RPE 9
4C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
5
Deadlift (Barbell)
4
8 reps
RPE 8
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
5 mins
RPE 5
2
Hip Mobilization
1
1 mins
-
3
Curtsy Lunge
2
10 reps
RPE 6
4
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
5A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
5B
Standing Calf Raise
2
20 reps
RPE 9
5C
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
6
Incline Treadmill
1
10 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shoulder YTWL
2
12 reps
RPE 3
1B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 8
1C
Push Up
2
AMRAP
RPE 8
2A
Chest Supported Row (Machine)
3
12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3A
Lat Pulldown
3
10 reps
RPE 8
3B
Single Arm Row (Cable)
3
12 reps
RPE 8
3C
Shoulder External Rotation
3
15 reps
-
3D
Shoulder Internal Rotation
3
15 reps
-
3E
Shoulder External Rotation (90°)
3
15 reps
-
4
Incline Treadmill
1
15 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
16 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
25 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Retro Walking Treadmill
1 Set
5 mins
@3
2
Hip Mobilization
1 Set
1 mins
-
3A
Skier
2 Sets
10 Reps
@9
3B
Curtsy Lunge
2 Sets
10 Reps
@6
3C
Copenhagen Plank
2 Sets
1 mins
@9
3D
Superclam
2 Sets
10-15 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Lying Leg Curl
2 Sets
10-15 Reps
@8
6
Hack Squat
4 Sets
10-12 Reps
@8
7
Step-Up (Weighted)
3 Sets
8-10 Reps
@8
8
Seated Calf Raise
3 Sets
10-12 Reps
@8
9A
Standing Calf Raise
3 Sets
10-12 Reps
@8
9B
Wall Sit
1 Set
1-1.5 mins
@9.5
10
Incline Treadmill
1 Set
10 mins
@5
Day 2
1
Shoulder YTWL
2 Sets
12 Reps
@3
2
Push Up
2 Sets
AMRAP
@10
3
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@7
4A
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
4B
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bench Press (Smith Machine)
4 Sets
8 Reps
@8
6A
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
7
Incline Treadmill
1 Set
15 mins
@5
Day 3
1
Stairmaster
1 Set
15-20 mins
@7
Day 4
1
Shoulder YTWL
2 Sets
12 Reps
@3
2
Push Up
2 Sets
AMRAP
@10
3
Shoulder Press (Plate Loaded)
4 Sets
10-12 Reps
@8
4
Single Arm Row (Dumbbell)
2 Sets
15 Reps
@7
5A
Serratus Abduction
3 Sets
15 Reps
@9
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5C
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
6A
Hanging Leg Raise
3 Sets
AMRAP
@10
6B
Sarhmann Progression
3 Sets
10 Reps
-
6C
Turkish Get Up
3 Sets
5 Reps
-
6D
Kettlebell 90/90 Carry
3 Sets
10 Reps
-
7
Incline Treadmill
1 Set
15 mins
@5
Day 5
1
Incline Treadmill
1 Set
5 mins
@5
2
Hip Mobilization
1 Set
1 mins
-
3
Curtsy Lunge
2 Sets
10 Reps
@6
4
Deadlift (Barbell)
4 Sets
8 Reps
@8
5A
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
5B
Standing Calf Raise
2 Sets
20 Reps
@9
5C
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@7
6
Incline Treadmill
1 Set
10 mins
@5
Day 6
1A
Shoulder YTWL
2 Sets
12 Reps
@3
1B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
AMRAP
@8
1C
Push Up
2 Sets
AMRAP
@8
2A
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
2B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
3A
Lat Pulldown
3 Sets
10 Reps
@8
3B
Single Arm Row (Cable)
3 Sets
12 Reps
@8
3C
Shoulder External Rotation
3 Sets
15 Reps
-
3D
Shoulder Internal Rotation
3 Sets
15 Reps
-
3E
Shoulder External Rotation (90°)
3 Sets
15 Reps
-
4
Incline Treadmill
1 Set
15 mins
@5
Day 7
1
Jog
1 Set
16 mins
@7