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BoostcampPNG

Full Body 3 días minimalista

by Ángel M.

Program Description

Full body 12 semanas

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 10, 2024 12:02
  • Last Edited
    Aug 13, 2024 05:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
25 mins
RPE 7
2
Upright Row (Dumbbell)
4
12 reps
RPE 6.5
3
Standing Calf Raise
4
12 reps
RPE 6
4
Pull-Up (Assisted)
4
12 reps
RPE 6-6.5
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 6.5
6
Bench Press (Dumbbell)
4
12 reps
RPE 6.5
7
T-Bar Row
4
12 reps
RPE 6.5
8
Hyperextension
4
12 reps
RPE 6.5
9
Plank
4
1 mins
RPE 6
10
Side Plank
4
1 mins
RPE 6
11
Walk
1
25 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
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 2
1
Walk
1 Set
60 mins
@7
Day 4
1
Walk
1 Set
60 mins
@7
Day 6
1
Walk
1 Set
60 mins
@7
Day 7
1
Walk
1 Set
60 mins
@6
Day 1
1
Walk
1 Set
25 mins
@7
2
Upright Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Standing Calf Raise
4 Sets
12 Reps
@6
4
Pull-Up (Assisted)
4 Sets
12 Reps
@6-6.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
6
Bench Press (Dumbbell)
4 Sets
12 Reps
@6.5
7
T-Bar Row
4 Sets
12 Reps
@6.5
8
Hyperextension
4 Sets
12 Reps
@6.5
9
Plank
4 Sets
1 mins
@6
10
Side Plank
4 Sets
1 mins
@6
11
Walk
1 Set
25 mins
@7
Day 3
1
Walk
1 Set
25 mins
@7
2
Upright Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Standing Calf Raise
4 Sets
12 Reps
@6
4
Pull-Up (Assisted)
4 Sets
12 Reps
@6-6.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
6
Bench Press (Dumbbell)
4 Sets
12 Reps
@6.5
7
T-Bar Row
4 Sets
12 Reps
@6.5
8
Hyperextension
4 Sets
12 Reps
@6.5
9
Plank
4 Sets
1 mins
@6
10
Side Plank
4 Sets
1 mins
@6
11
Walk
1 Set
25 mins
@7
Day 5
1
Walk
1 Set
25 mins
@7
2
Upright Row (Dumbbell)
4 Sets
12 Reps
@6.5
3
Standing Calf Raise
4 Sets
12 Reps
@6
4
Pull-Up (Assisted)
4 Sets
12 Reps
@6-6.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
6
Bench Press (Dumbbell)
4 Sets
12 Reps
@6.5
7
T-Bar Row
4 Sets
12 Reps
@6.5
8
Hyperextension
4 Sets
12 Reps
@6.5
9
Plank
4 Sets
1 mins
@6
10
Side Plank
4 Sets
1 mins
@6
11
Walk
1 Set
25 mins
@7