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BoostcampPNG

Precision Full-Body Mastery

by Anwar S.

Program Description

This program is specifically designed for someone with: • Good experience and strength. • The goal of long-term body recomposition and functional fitness. • A willingness to push to failure safely while balancing recovery. 1. Shed Body Fat and Visceral Fat: • Incorporates steady-state cardio and moderate-intensity resistance training to maximize fat burning. • Designed to enhance metabolism through progressive overload and active recovery. 2. Define Muscles: • Includes a variety of full-body strength exercises to sculpt and enhance muscle definition. • Focuses on isolation movements, resistance bands, and higher-rep ranges for targeted toning. 3. Build Strength: • Combines compound lifts and progressive resistance training to improve overall strength. • Encourages reaching failure safely in key movements to stimulate muscle growth and power. 4. Enhance Overall Fitness: • Balances functional strength, endurance, and mobility for sustainable, long-term progress. • Ensures recovery and reduces injury risk with active recovery and mobility work.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 08:50
  • Last Edited
    Jan 04, 2025 11:07
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Dumbbell Row
4
10-12 reps
RPE 7.5
3
Goblet Squat
3
12-15 reps
RPE 8
4
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
5
Plank with Shoulder Taps
3
30-45 secs
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Push-Ups
3
12-15 reps
RPE 8.5
2
Resistance Band Deadlifts
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
3
12 reps
RPE 8.5
4
Glute Bridges With Resistance Band
3
15-20 reps
RPE 8
5
Steady-State Cardio
1
30 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Thrusters
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Push-Up To Resistance Band Row
3
12-15 reps
RPE 8
5
Mountain Climber
3
30-45 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Stretching
1
20-30 mins
RPE 5
2
Glute Bridge (Bodyweight)
3
15 reps
RPE 5
3
Plank With Leg Lifts
3
20 secs
RPE 5
4
Low-Intensity Cardio
1
20-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Dumbbell)
5
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
4
Band Face Pull
3
12-15 reps
RPE 8
5
Plank (Weighted)
3
30 secs
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Resistance Band Deadlifts
4
12-15 reps
RPE 8.5
2
Push-Up Variations (Incline Or Weighted)
3
12-15 reps
RPE 8.5
3
Lateral Band Walks
4
15 reps
RPE 8
4
Plank With Resistance Band Rows
3
12-15 reps
RPE 8
5
Steady-State Cardio
1
25 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Stretching
1
20 mins
RPE 5
2
Dead Bug
3
12 reps
RPE 5
3
Side Planks With Band Resistance
3
20 secs
RPE 5
4
Cardio
1
30 mins
RPE 5
Week 1
1 / 12 Weeks
Day 2
1
Resistance Band Push-Ups
3 Sets
12-15 Reps
@8.5
2
Resistance Band Deadlifts
3 Sets
12-15 Reps
@8.5
3
Lateral Band Walks
3 Sets
12 Reps
@8.5
4
Glute Bridges With Resistance Band
3 Sets
15-20 Reps
@8
5
Steady-State Cardio
1 Set
30 mins
@6-7
Day 6
1
Resistance Band Deadlifts
4 Sets
12-15 Reps
@8.5
2
Push-Up Variations (Incline Or Weighted)
3 Sets
12-15 Reps
@8.5
3
Lateral Band Walks
4 Sets
15 Reps
@8
4
Plank With Resistance Band Rows
3 Sets
12-15 Reps
@8
5
Steady-State Cardio
1 Set
25 mins
@7
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Dumbbell Row
4 Sets
10-12 Reps
@7.5
3
Goblet Squat
3 Sets
12-15 Reps
@8
4
Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Plank with Shoulder Taps
3 Sets
30-45 secs
@8.5
Day 3
1
Dumbbell Thrusters
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
2
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4
Push-Up To Resistance Band Row
3 Sets
12-15 Reps
@8
5
Mountain Climber
3 Sets
30-45 secs
@8
Day 4
1
Resistance Band Stretching
1 Set
20-30 mins
@5
2
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@5
3
Plank With Leg Lifts
3 Sets
20 secs
@5
4
Low-Intensity Cardio
1 Set
20-30 mins
@6
Day 5
1
Bench Press (Dumbbell)
4 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Single Arm Row (Dumbbell)
5 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
4
Band Face Pull
3 Sets
12-15 Reps
@8
5
Plank (Weighted)
3 Sets
30 secs
@8
Day 7
1
Light Stretching
1 Set
20 mins
@5
2
Dead Bug
3 Sets
12 Reps
@5
3
Side Planks With Band Resistance
3 Sets
20 secs
@5
4
Cardio
1 Set
30 mins
@5