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Rutina calistenia

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Program Description

Intro calistenia

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 09:01
  • Last Edited
    Jan 04, 2025 09:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
10 reps
RPE 6
2
Sit Up
4
10 reps
RPE 6
3
Squat (Bodyweight)
4
10 reps
RPE 6
4
Nordic Curl
4
1
10 reps
RPE 6
-
5
Single Leg Calf Raise
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 6
2
Chin-Up (Weighted)
4
10 reps
RPE 6
3
Overhead Extension (Dumbbell)
4
10 reps
RPE 6
4
Bench Press (Dumbbell)
4
10 reps
RPE 6
5
Push Up
4
10 reps
RPE 6
6
Pull-Up (Weighted)
4
10 reps
RPE 6
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
8
Overhead Press (Dumbbell)
4
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Hanging Leg Raise
4 Sets
10 Reps
@6
2
Sit Up
4 Sets
10 Reps
@6
3
Squat (Bodyweight)
4 Sets
10 Reps
@6
4
Nordic Curl
4 Sets
1 Set
10 Reps
@6
-
5
Single Leg Calf Raise
4 Sets
10 Reps
@6
Day 3
1
Walk
1 Set
60 mins
@6
Day 4
1
Hanging Leg Raise
4 Sets
10 Reps
@6
2
Sit Up
4 Sets
10 Reps
@6
3
Squat (Bodyweight)
4 Sets
10 Reps
@6
4
Nordic Curl
4 Sets
1 Set
10 Reps
@6
-
5
Single Leg Calf Raise
4 Sets
10 Reps
@6
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
2
Chin-Up (Weighted)
4 Sets
10 Reps
@6
3
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6
4
Bench Press (Dumbbell)
4 Sets
10 Reps
@6
5
Push Up
4 Sets
10 Reps
@6
6
Pull-Up (Weighted)
4 Sets
10 Reps
@6
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
8
Overhead Press (Dumbbell)
4 Sets
10 Reps
@6
Day 5
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6
2
Chin-Up (Weighted)
4 Sets
10 Reps
@6
3
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@6
4
Bench Press (Dumbbell)
4 Sets
10 Reps
@6
5
Push Up
4 Sets
10 Reps
@6
6
Pull-Up (Weighted)
4 Sets
10 Reps
@6
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
8
Overhead Press (Dumbbell)
4 Sets
10 Reps
@6
Day 6
1
Walk
1 Set
60 mins
@6
Day 7
1
Walk
1 Set
60 mins
@6